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 (5×4@70%)
Metcon
Metcon (Time)
With a partner
3 Rounds
20 Front Squats (155,105)
30 Pull ups
40 Push ups
20 Min Cap