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 (Strting at 75%)

3-3-1-1-1

Deadlift

Work up to a heavy weight for the day. Try and beat your weights from last week

Metcon

Metcon (3 Rounds for reps)

With a partner

Amrap 5’x3

21 Sync DB Squats

15 Sync V Ups

9 Sync Alt Push Press

Max Sync DB Snatches

Rest 1 Minute between rounds

Men-50#

Women-35#