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 (6×5@65%)

Between sets

10 Push Ups

12 Goblet Lunges

Metcon

Metcon (Time)

With a partner

2 Rounds

16 Burpees

16 Thrusters (95,65)

16 Burpees

16 Power Snatches

16 Burpees

16 Push Jerks

16 Burpees

16 Hang Squat clean

16 Burpees

16 OH Squats