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 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 (Time)

For Time

10 Tire Flips

10 DB Snatches (50,35)

10 DB Goblet Step Ups

8 Tire Flips

10 DB Snatches

10 DB Goblet Step Ups

6 Tire Flips

10 DB Snatches

10 DB Goblet Step Ups

4 Tire Flips

10 DB Snatches

10 DB Goblet Step Ups

2 Tire Flips

10 DB Snatches

10 DB Goblet Step Ups