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 (5-5-3-3-1-1)
Starting at 70-75% work up to a heavy single for the day
Metcon
Metcon (Time)
With a partner
2 Rounds
100Cal Row (switch every 25)
50 Hang Cleans (135,95)
20 Min Cap