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

Deadlift (5×3@75-85%)

Metcon

Metcon (Time)

With a Partner

For time

2000m Row switching every 500

—Then—

30 DB Snatches and 20 Box overs

20 DB Snatches and 16 Box Overs

10 DB Snatches and 12 Box Overs
DB Snatches are (50,35) and box height is (24,20)

Xtra Credit

Warm-up (No Measure)

Extra Credit in preparation for the upcoming Murph on Memorial Day

8 Rounds

3 Pull ups

6 Push ups

8 Air Squats

You can move through it and do it for completion or if you would like to push try and complete each set of 3-6-8 in a 90 second window