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
Deadlift (5×3@75-85%)
Metcon
Metcon (Time)
With a Partner
For time
2000m Row switching every 500
—Then—
30 DB Snatches and 20 Box overs
20 DB Snatches and 16 Box Overs
10 DB Snatches and 12 Box Overs
DB Snatches are (50,35) and box height is (24,20)
Xtra Credit
Warm-up (No Measure)
Extra Credit in preparation for the upcoming Murph on Memorial Day
8 Rounds
3 Pull ups
6 Push ups
8 Air Squats
You can move through it and do it for completion or if you would like to push try and complete each set of 3-6-8 in a 90 second window