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 (6×2@75%. No dropping from the top. Follow it down)

Between Rounds

10 total vent over DB rows

Metcon

Metcon (Time)

With a partner

Split however you like

6 Rounds

60 Double Unders

20 Plyo Push ups

4 Sandbag tosses