Announcements

Class times for July 4th are 8am, 9am, and 10am only. Back to regular schedule on Friday!

CrossFit Adelphos – 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

Deadlift (Work up to 90-95% of your max. )

Metcon

Metcon (AMRAP – Reps)

With a partner

As many reps as you can do per movement in 30 seconds.

4 rounds switching every other movement

AKB Swings (53,35)

HR Push ups

Burpee Box Overs

Sit ups

Air Squats
The lowest score for each movement is what you will use for your total score