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%)

Between sets

10 Cal Bike

10 Heel touch Crunches

Metcon

Metcon (Time)

With a Partner

For Time

3 Rounds

30 Deadlifts (155,105)

20 Toes to Bar

10 Power Snatches
Split the reps up however you like