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

In a 12 Minute Window

Work to find a heavy Single rep for the day

Metcon

Metcon (No Measure)

6 Rounds

3 Deadlifts (245,165)

30 Double Unders

6 Toes to Bar

30 Double Unders