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
Sumo Deadlift (Using your 65%)
6 rounds
5 Sumo Deadlifts
8 Push Ups
Metcon
Metcon (Time)
With a partner
For time
P1: 8 Thrusters, 8 B.O. Burpees
P2: Max Cal Row
– Accumulate 200 Cals as fast as possible. Switch after ever completed round of thrusters and burpees