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 Deadlifts @75%
3 Deadlifts @85%
1+ Deadlifts @95%
Metcon
Metcon (Time)
With a partner
You go, I go
8 Rounds
12/10 Cal Row
4 Sandbag Tosses
3 Strict Pull Ups