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 (Starting at 65%)
5-5-3-3-1-1+
Deadlifts
Take your time and try and make it farther then last week in weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
Amrap 20 Minutes
20/16 Cal Row
16 Box Jump Overs
10 Power Snatches (95,65)
Switch after every round