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 (3×2@75% —no touch and go!, 3×1@80%)

Metcon

Metcon (Time)

With a partner split however you like

For Time

30 Cal Row

30 Double DB Deadlift (50,35)

30 Cal Row

30 Double DB push Press

30 Cal Row

30 Double DB Lunges

30 Cal Row

30 Double DB front Squat

30 Cal Row

30 Burpee over DB

30 Cal Row