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 (Using your 65%)
5-5-5-5-5
Deadlifts
You can go up in weight as you feel comfortable
Metcon
Metcon (Time)
With a partner
Switch every round
20 Rounds
2 Pull Ups
4 Power Snatches (115,75)
6 Cal Bike