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 (3×10 start light then work up )

Between rounds

10 Cals on bike

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap

With a partner

8 Synchro Hand Cleans (135,95)

10 Synchro Burpees

12 Synchro Devils Press (35,20)