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 70%)
10 Min Emom
Odd: 12 Ball Slams (30,20)
Even: 3 Deadlifts-reset each time
On your last set of deadlifts you’re going for a max set within the 60 second window of time
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
16 Min Amrap
6 Front Squats (95,65)
12 Power Cleans
24 Sit Ups
48 Double Unders
Partner A will bike 16/12 Calories while Partner B works on the wod. You will switch once partner A reaches their calorie goal. You will continue this for the remainder of the time