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 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 (AMRAP – Rounds and Reps)

15 Min Amrap

12 Cal Bike

10 Toes to Bar

3 Deadlift at 75%