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%

Metcon

Metcon (AMRAP – Rounds and Reps)

With A Partner

Switch after eavery round

15 Min Amrap

200m Run w/ Slamball (30,20)

10 Hang Cleans (95,65)

6 Bar Over Burpees