Announcements

Memorial Day Murph times are 7AM, 8:30AM, and 10AM. Please let me know what times you are thinking of coming in so we can get heats set up accordingly! We will have the grill up and running as well so if you would like to stay and hang out you’re more then welcome!

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 2 (No Measure)

40 AIRDYNE REVS

40 SINGLE UNDERS

20 BANDED HIGH PULLS

20 PVC ROLL OVERS

20 PAUSE SQUATS -2 SECS

20 HOLLOW ROCKS

**2 ROUNDS**

ATHLETE CHOICE

Saturday (No Measure)

If there was something that you missed from this past week now is the time to make it up. If you need something to work I can help you find that thing.

Metcon

Metcon (No Measure)

Not for time just completion

1000m Row

50 Thrusters (45,35)

30 Up Downs