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
In a 12 Minute Window
Work up to a heavy single for the day
Metcon
Metcon (Time)
With a partner
Split however you wish
For time
2 Rounds
50 Cal Row
40 Front Squats (115,75)
30 Bar over Burpees
20 Power Snatches
10 Push Presses