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 75#)

4×3@75%

1×3+@75%

Bench Press

Between sets 8 Bent over rows with DB weight of your choosing

Metcon

Metcon (No Measure)

Not for time

1-2-3-4-5-6-7-8

Clean and Jerks @70%

After each set

20 Double Unders