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 (Using your 70%)

5 Rounds

5 Bench Presses

8 Cal Bike

8 AKB Swings

Metcon

Metcon (No Measure)

Not for time

6 Rounds

5 Deadlifts (255,175)

7 Chest to Bar pull ups

9 DB thrusters (35,20)