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 4 (No Measure)

3 Rounds not for time

15 banded face pulls

5 Burpees

10 Lunges

10 Sit Ups

10 Push Ups

10 Hollow Rocks

Metcon

Joshua H. Reeves (Time)

5 Rounds

9 Toes to bar

22 Alt. DB snatch (50,35)

7 Squat Clean (135,95)