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 75%)

4×3@75%

1×3+@75%

Deadlifts

Metcon

Metcon (Time)

With a partner switching after each round

8 Total Rounds

10/8 Cal Bike

10 Deadlifts (135,95)

8 Hang Cleans

6 Shoulder to Over Heads

4 Pull Ups