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 (Using your 70%)

5 rounds

3 deadlifts w/ 5 second decent on lift (all dead stop no t&g)

10 Cal Bike

Metcon

Metcon (Time)

With a partner

For time

50 Bench Press (155,105)

50 Strict Pull ups

50 burpee Box overs

50 DB Push Press (50,35)