Announcements

Hey Everyone! Starting this Friday Afternoon and going through the weekend they will be resurfacing the parking lot as well as painting parking lines again so we have been asked for those few days to stay off of the parking lot so if we could park at Eat-n-Park and walk over that would be great! We will be back to doing out regular parking on Monday!

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**

Skill Work

Metcon (No Measure)

Every minute in the minute for 10 Minutes

Odd: Pull ups

Even: 4 Squat Snatch @65%
You will go for as many pull ups as you feel comfortable going for.

Squat Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap

12 Cal Row

12 WallBalls

3 Sandbag over shoulder