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

5 Bench Press @65%

5 Bench press @75%

5+ Bench press @85%

Between sets

30 Double Unders

Metcon

Metcon (No Measure)

Not for time

6 Rounds

5 Power Cleans (135,95)

10 Toes to bar

15 Wallballs