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 (5-5-3-3-3-1-1)
Work up to a Moderately heavy weight for the day
Metcon
Metcon (AMRAP – Rounds and Reps)
With a Partner
Switching every other round
12 Min AMRAP
3 Power Snatches (70-75%)
Run Length of room
4 Burpee over Box
Run Length of room back to start