CrossFit Adelphos – CrossFit

Warm-up

Warm Up 4 (No Measure)

3 Rounds not for time

15 banded face pulls

5 Burpees

10 Lunges

10 Sit Ups

10 Push Ups

10 Hollow Rocks

Weightlifting

Bench Press

6×3@70%

1xMax Reps

Metcon

Metcon (No Measure)

NOT FOR TIME

4 Rounds

3 Squat Cleans (80% of your 1RM)

10 Bar over Burpees

8 Pull Ups

Squat Clean