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

Try to end heavier then we did last week.

Metcon

Metcon (Time)

For time

With a partner

100 Cal row

70 Thrusters (95,65)

50 Toes to bar

70 Thrusters

100 Cal Row