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
Metcon (No Measure)
4 Rounds
10 Single Leg Deadlifts (per leg)
10 paused goblet squats
10 Burpees
Metcon
Metcon (Time)
With a partner
Split however youd like
5 Rounds
30 Hang Clean & Jerks (115,75)
35 Pull Ups
40 Cal Row