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 (Starting at 75%)

3-3-3-3-3+

Slowly add weight if you’re feeling comfortable. Your final set will be for as many reps as you can at your final weight.

Metcon

Metcon (Time)

With a partner

Split how ever youd like

2 Rounds

50/35 Cal Row

50 Alt DB Snatch (50,35)

20 Wallballs (20,14)

18 Min Time Cap