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