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 (I’m a 12 Minute Window)
Work up to a heavy 3 reps for the day
Metcon
Metcon (Time)
With a partner Split however youd like
For Time
2000m Row
90 Goblet Squats (50,35)
60 Burpees
30 Power Snatches (115,75)