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 70%)

10 Min Emom

Odd: 12 Ball Slams (30,20)

Even: 3 Deadlifts-reset each time

On your last set of deadlifts you’re going for a max set within the 60 second window of time

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

16 Min Amrap

6 Front Squats (95,65)

12 Power Cleans

24 Sit Ups

48 Double Unders

Partner A will bike 16/12 Calories while Partner B works on the wod. You will switch once partner A reaches their calorie goal. You will continue this for the remainder of the time