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 (5×3@70%)

40 second hollow hold after each round

Metcon

Metcon (AMRAP – Rounds and Reps)

18 Minute Amrap

You and a partner split however you want

60 Wallballs (20,14)

45 sit ups

24 DB Snatches (50,35)