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

Sumo Deadlift (Using your 65%)

6 rounds

5 Sumo Deadlifts

8 Push Ups

Metcon

Metcon (Time)

With a partner

For time

P1: 8 Thrusters, 8 B.O. Burpees

P2: Max Cal Row

– Accumulate 200 Cals as fast as possible. Switch after ever completed round of thrusters and burpees