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@85%)

Metcon

Metcon (Time)

With a partner

8 total rounds

30 Double unders

10 Burpees

Sprint to the end of the room and back
This is meant to be an all out effort so it’s not going to feel nice at all.

Partner one will finish a full round before tagging off to partner two. You’ll keep this pattern for the remainder of the workout.