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 (Staying around 65-70%)

5-5-5-5-5

Deadlifts

12 Bike Cals between sets

Metcon

Metcon (Time)

With a Partner

Split however youd like

42-30-18

Hang Snatches (95,65)

HR Push Ups

36-24-12

Push Jerk

Toes to Bar