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

1×10@60%

1×8@65%

1×8@70%

1×6@75%

Metcon

Metcon (Time)

With a partner

2 Rounds

40 Wallballs

20 Power Snatches (115,75)

40 Wallballs

20 Clean and Jerks

40 Wallballs

20 Over Head Squats

40 Wallballs

20 Hang Cleans