Adelphos Athletics – 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
Sumo Deadlift (5×3 working no higher then 75%)
Metcon
Metcon (Time)
8 rounds for time
With a partner
20 Double unders
9 burpees
20 Double unders
12/9 Cal Row
You and you partner switch every other full round