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 (6×1@85%)

Between sets

:30 second L Sit Hold on floor

Metcon

Metcon (No Measure)

NOT FOR TIME

*8-6-4-2

Squat Clean and Jerks

12 Push Ups

30 Double Unders

*Squat Clean and Jerk Percentages

8-65%, 6-70%, 4-75%, 2-80%

Squat Clean