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