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
14 Minutes
Work up to a heavy 2 Rep for the day. It does not have to be Touch and Go.
Metcon
Metcon (Time)
With a partner
For Time
50 Bench Press (155,105)
50 Strict Pull ups
50 Burpee Box Overs (24,20)
50 Front Squats (155,105)