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

In a 12 Minute Window

Work up to a heavy single for the day

Metcon

Metcon (Time)

With a partner

Split however you wish

For time

2 Rounds

50 Cal Row

40 Front Squats (115,75)

30 Bar over Burpees

20 Power Snatches

10 Push Presses