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**

Metcon

Raymond Murphy (Time)

5 Rounds For Time

25 Double Unders

35 Kettlebell Swings (53,35)

45 Air Squats
This Firefighter Hero WOD is dedicated to Raymond Murphy, FDNY, Ladder 16, who was killed on September 11, 2001.

You can read more about Raymond here: https://wodwell.com/wod/raymond-murphy/