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 (6×3@65%, 1xmax reps at the end)

Metcon

Metcon (Time)

With a partner switching every other minute

For Time

150 Wallballs (20,14)

Emom

5 power snatches (95,65)

•starting at 0:00 and going from there.