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 @40%

5 Deadlifts @50%

5 Deadlifts @60%

Between sets

10 DB Russian Twists

10 HR Push Ups

Metcon

Metcon (Time)

With a partner

Break it up however youd like

1500m Row

80 Power Clean & Jerks (115,75)