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 Deadlifts @75%

3 Deadlifts @85%

1+ Deadlifts @95%

Take your time between sets and set up properly

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

You go, I go style

18 Min Amrap

6 Cal Bike

5 Power Cleans (135,95)

4 Pull Ups