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 (Strt light and stay light)

Deadlifts

5-5-5-3-3

Between sets

5-8 Strict pull ups

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner

18 Min Amrap

3 Hang Cleans (155,105)

2 Push Jerks

1 Front Squats