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
15-35: Deadlift (10-5-5-3-3-3-3)
Work up to a heavy set of 3 reps
Metcon
35-45: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
With a partner switching every round
10 Calories on AAB
5 Burpees
1 Deadlift @80% of what you pulled today