Announcements

Please remember if you are coming into workout today to wear something that you’re not afraid to get dirty or ruined.

CrossFit Adelphos – CrossFit

Warm-up

Warm Up 1 (No Measure)

30 2-WAY ROLL OVERS

30 2-WAY BAND PULL APARTS

20 PVC GOOD MORNINGS

20 PVC SHOULDER PRESS

20 AIR SQUATS

15 PUSH UPS

15 SIT UPS

**2 ROUNDS**

Weightlifting

Power Clean (5×5@70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute Amrap

200m Run

8 Thrusters (115,75)

10 Toes to bar