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

3 Deadlifts @70%

3 Deadlifts @80%

3+ Deadlifts @90%

Metcon

Metcon (Time)

Split with a partner however youd like

11-22-33-44-55-66

Sit Ups

AKB Swings (53,35)

~~Then~~

2 Rounds

30 Cal Bike

50 Push Ups