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**

Metcon

9/11 Memorial Workout (Time)

For Time

~~Buy In~~

2001m Row

7 Rounds

9 Deadlifts (175,125)

11 Pull Ups

9 Box Jumps (24,20)

11 Wallballs (20,14)

9 Push Ups

~~ Cash Out~~

110 Walking Lunges