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

3 Rounds

8 Deadlifts (Building. Get as close to 75% as you can)

4 Cal Bike Backwards

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

switching every round

7 Burpees

6/4 Cal Bike

6 Alt DB Snatch (50,35)