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@65%-75%)

8 Single arm Bent over rows between sets

Metcon

Metcon (Time)

With a Partner

You go, I go style

12 Rounds

6 Box Jumps (24,20)

8 Alt. DB Snatches (50,35)

~~Into~~

6 Rounds

12 Wallballs (20,14)

4 Single Arm Devils Press