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 65%)

75 total reps of bench.

Every time you break

200m Row

Metcon

Metcon (No Measure)

NOT FOR TIME

5 Rounds

5 Hang Cleans

6 Front Squats (155,105)

10 Pull ups