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 (5-5-5-3-3-3)

Start low with the weight and then work up. Work to a heavy-ish set of three for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

15 Min Amrap

7 Deadlifts (275,185)

15 Push ups

36 Toes to bar