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 65%)

5-5-3-3-1-1+

Deadlifts

Take your time and try and make it farther then last week in weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

Amrap 20 Minutes

20/16 Cal Row

16 Box Jump Overs

10 Power Snatches (95,65)

Switch after every round