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 (Strting at 75%)
3-3-1-1-1
Deadlift
Work up to a heavy weight for the day. Try and beat your weights from last week
Metcon
Metcon (3 Rounds for reps)
With a partner
Amrap 5’x3
21 Sync DB Squats
15 Sync V Ups
9 Sync Alt Push Press
Max Sync DB Snatches
Rest 1 Minute between rounds
Men-50#
Women-35#