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 (5×5 working up to around your 80%)
Metcon
Metcon (Time)
With a partner
2 Rounds
45/36 Cal Row
60 Wallballs (20/14)
40 Hang Power Snatches (95,65)