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 (4×3@AROUND 80% )
Metcon
Metcon (Time)
With a Partner Switching every other round
16 Rounds
1 Power Clean (225,155)
3 Strict Pull ups
5 V Ups