CrossFit Adelphos – CrossFit

Warm-up

Warm up 3 (No Measure)

20 RING ROWS

30 2-WAY BAND PULL APARTS

10 INCH WORMS

16 LUNGES (TOTAL)

15 SIT UPS

**2 ROUNDS**

Weightlifting

Sumo Deadlift (5×3 working no higher then 75%)

Metcon

Metcon (Time)

8 rounds for time

With a partner

20 Double unders

9 burpees

20 Double unders

12/9 Cal Row

You and you partner switch every other full round