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)