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 70%)

3-3-1-1-1-1+

Deadlift

Work up and try to beat your weights from last week either in weight or reps if possible

Metcon

Metcon (AMRAP – Reps)

With a partner

20 Min Amrap

30 Cal Bike

30 DB Hang Cleans (50,35)

30 Box Jump overs

30 DB Push Press

30 Pull Ups