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 (5×3@70%)
Between sets
10 Cal Bike
10 Heel touch Crunches
Metcon
Metcon (Time)
With a Partner
For Time
3 Rounds
30 Deadlifts (155,105)
20 Toes to Bar
10 Power Snatches
Split the reps up however you like