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
Sumo Deadlift (5×3@60% )
With a 3 second count on the stand up. Follow the weight to the floor don’t just drop it
Metcon
Metcon (Time)
With a partner switching every full round
6 Rounds
15/10 Cal Row
10 Bar over Burpees
5 Hang Snatches (115,75)