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 @65%

5 Deadlifts @75%

5+ Deadlifts @85%

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

12 Minute Amrap

Switch every 2 rounds

1 Strict Pull up

3 Burpees

5 AKB Swings (53,35)