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 (4 Rounds 15 reps unbroken @50%)

Metcon

Metcon (Time)

With a partner

10 Rounds

10/7 Cals on Bike

10 Power Snatch (95,65)

10 Pull ups

200m Run
You will switch with your partner every full completed round. Each partner will end up with 5 rounds at the end