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

12 Minutes to work up to a heavy single for the day. DO NOT WORRY ABOUT MAKING IT A MAX LIFT. IF IT HAPPENS GREAT, IF NOT THATS OK. JUST WORK TO A HEAVY WEIGHT FOR TODAY.

Metcon

Metcon (Time)

With a Partner

100 Hang DB Clean & Jerks (50,35)

~~Partner pull up hang hold

75 Box Jump Overs (24,20)

~~Partner Plank Hold

50 HR Push Ups