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 (5×6@65% )
Dead stop and restart after every rep.
5 Strict Pull ups after each round
Metcon
Metcon (Time)
With a partner
For Time
150 Cal Bike
Complete an AMRAP of
10 DB Snatches (50,35)
10 Goblet Lunges
10 Chest to bar pull ups
Your score is the time it takes you to complete the Bike Calories minus 1 second off your time for every rep of the Amrap that you completed