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 (7×3@70%)

Between sets

3 Strict Pull ups

Metcon

Metcon (Time)

With A Partner

Switch every round

8 Rounds

5 Power Snatches (115,75)

5 Bench Press (135,95)