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 working up to around your 80%)

Metcon

Metcon (Time)

With a partner

2 Rounds

45/36 Cal Row

60 Wallballs (20/14)

40 Hang Power Snatches (95,65)