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

Sumo Deadlift

4 Rounds

6 Sumo Deadlifts @60%

8 DB Step ups (50,35)x2

Everyone uses a 20″ box

Metcon

Metcon (Time)

With a partner

You go, I go style

10 Rounds

8 Clean and Jerks (115,75)

6 Burpee Box overs