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

Sumo Deadlift (5×3@60% )

With a 3 second count on the stand up. Follow the weight to the floor don’t just drop it

Metcon

Metcon (Time)

With a partner switching every full round

6 Rounds

15/10 Cal Row

10 Bar over Burpees

5 Hang Snatches (115,75)