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 (5-5-3-3-1-1)

Starting at 70-75% work up to a heavy single for the day

Metcon

Metcon (Time)

With a partner

2 Rounds

100Cal Row (switch every 25)

50 Hang Cleans (135,95)

20 Min Cap