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 60-65%)
5×5 Deadlift
Your last set try for more then 5 reps
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner
18 Min Amrap
15/12 Cal Row
8 Goblet Squats (53,35)
6 HSPUs