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 @40%
5 Deadlifts @50%
5 Deadlifts @60%
Metcon
Metcon (AMRAP – Rounds and Reps)
With A Partner
Switch after eavery round
15 Min Amrap
200m Run w/ Slamball (30,20)
10 Hang Cleans (95,65)
6 Bar Over Burpees