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 (Using your 65%)

5-5-5-5-5

Deadlifts

You can go up in weight as you feel comfortable

Metcon

Metcon (Time)

With a partner

Switch every round

20 Rounds

2 Pull Ups

4 Power Snatches (115,75)

6 Cal Bike