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@75%)

30 Second Hollow hold between rounds

Metcon

Metcon (Time)

With a partner

Split however youd like

For time

100 Back Squats (75,55)

100 Burpees

100 AKB Swings (53,35)

100 Lunges (body weight)

100 Cal Row