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 (4×3@AROUND 80% )

Metcon

Metcon (Time)

With a Partner Switching every other round

16 Rounds

1 Power Clean (225,155)

3 Strict Pull ups

5 V Ups