CrossFit Adelphos – CrossFit

Warm-up

0-15: 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

15-22: Metcon (AMRAP – Reps)

7 Minute EMOM

5 Deadlifts @55%

Remaining time

Max Strict Pull ups

Metcon

22-40: Metcon (Time)

With a partner

6 Rounds

200m Run

20 Wall Balls (20,14)

12 Power Snatches (95,65)

All while Partner 2 is on a bike going for max Calories. You switch at the end of every completed round so each partner does three rounds of both the run and bike.

22-40: Metcon (AMRAP – Reps)

Max Calorie Bike

Xtra Credit

Metcon (No Measure)

For completion only

->Single Arm Bent over Rows

3×15

->Banded Tri. Extensions

3×15

->Banded Lat Pull down

3×10

Deadlift (7 Minute EMOM for 5 reps)