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

Work up to a Moderately heavy weight for the day

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner

Switching every other round

12 Min AMRAP

3 Power Snatches (70-75%)

Run Length of room

4 Burpee over Box

Run Length of room back to start