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 (Using your 70%)
5 rounds
3 deadlifts w/ 5 second decent on lift (all dead stop no t&g)
10 Cal Bike
Metcon
Metcon (Time)
With a partner
For time
50 Bench Press (155,105)
50 Strict Pull ups
50 burpee Box overs
50 DB Push Press (50,35)