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 (7×2 @80-85%)
Metcon
Metcon (Time)
With a Partner Break it up however you feel like
For Time
21 Overhead Squats (95/65)
21 Bench Press (135,95)
21 Deadlifts (185,125)
15 Overhead Squats (115,85)
15 Bench Press (155,105)
15 Deadlifts (225,155)
9 Overhead Squats (135,95)
9 Bench Press (185,125)
9 Deadlifts (245,165)