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 (5×6@65% )

Dead stop and restart after every rep.

5 Strict Pull ups after each round

Metcon

Metcon (Time)

With a partner

For Time

150 Cal Bike

Complete an AMRAP of

10 DB Snatches (50,35)

10 Goblet Lunges

10 Chest to bar pull ups
Your score is the time it takes you to complete the Bike Calories minus 1 second off your time for every rep of the Amrap that you completed