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
1×10@60%
1×8@65%
1×8@70%
1×6@75%
Metcon
Metcon (Time)
With a partner
2 Rounds
40 Wallballs
20 Power Snatches (115,75)
40 Wallballs
20 Clean and Jerks
40 Wallballs
20 Over Head Squats
40 Wallballs
20 Hang Cleans