Adelphos Athletics – 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/