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**

Metcon

New Years Day (Time)

With a Partner

6 Rounds

20 Wallballs

20 Deadlifts (185,125)

20 Bar over Burpees

20 Cals on Bike

~~Then~~

Between you and your Partner

Accumulate 4040Lbs in a Ground to over Head movement.

When you reach 4040# your time will be marked as finished