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 (Working up to 70-75%)

5-5-3-3-3

Deadlift

Working up to 70-75% so get lots of warm up reps in and then slowly climb

Metcon

Metcon (Time)

With a Partner

For Time

3 Rounds

40 Cal Bike

30 Power Cleans (155,105)

40 Bar over Burpees

Split however you’d like