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 (I’m a 12 Minute Window)

Work up to a heavy 3 reps for the day

Metcon

Metcon (Time)

With a partner Split however youd like

For Time

2000m Row

90 Goblet Squats (50,35)

60 Burpees

30 Power Snatches (115,75)