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