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 (3×2@75% —no touch and go!, 3×1@80%)
Metcon
Metcon (Time)
With a partner split however you like
For Time
30 Cal Row
30 Double DB Deadlift (50,35)
30 Cal Row
30 Double DB push Press
30 Cal Row
30 Double DB Lunges
30 Cal Row
30 Double DB front Squat
30 Cal Row
30 Burpee over DB
30 Cal Row