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

14 Minutes

Work up to a heavy 2 Rep for the day. It does not have to be Touch and Go.

Metcon

Metcon (Time)

With a partner

For Time

50 Bench Press (155,105)

50 Strict Pull ups

50 Burpee Box Overs (24,20)

50 Front Squats (155,105)