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%)

3-3-3-1-1+

Deadlifts

Try and end higher then you did last week if possible. If not try and hold good form

Metcon

Metcon (Time)

With a partner

Switch every full round

10 Rounds

25 Wallballs (20,14)

7 Clean and Jerks (135,95)

3 Sandbag tosses