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 (5×5@65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner

Break it up however you would like

AMRAP 15

100 Double unders

40 DB Hang C&J (50,35)

100 Double unders

40 Cal Bike