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 (4 Rounds 15 reps unbroken @50%)
Metcon
Metcon (Time)
With a partner
10 Rounds
10/7 Cals on Bike
10 Power Snatch (95,65)
10 Pull ups
200m Run
You will switch with your partner every full completed round. Each partner will end up with 5 rounds at the end