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 (7-7-7-7-7)

Work up to a Moderate weight for the day. Do not worry about maxing out. Find a weight that is challenging and thats good enough.

Metcon

Metcon (AMRAP – Reps)

With a Partner

20 Minute amrap

8 Rounds

P1-20/15 Cal Row

P2-20 Straight Leg Sit ups

~IN REMAINING TIME~

P1-Bench Press (135,95)

P2-Sandbag hold
Your Score is based off of the number of reps of Bench Press Completed