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 3 reps touch and go today.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

12 Min Amrap

7 HR Push Ups

6/4 Cal Bike

3 DB Snatches Left (50,35)

3 DB Snatches Right

Alternate after every completed round