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 (4×8 stay light and just move. )

10 Cals on bike between rounds

Metcon

Metcon (Time)

With a partner

Break however you want

150 Wallballs (20,14)

150 Power Cleans (95,65)