Adeptio CrossFit

For time:
Row 750m
10 DB step-ups
30 Mtn. climbers
20 Wall balls
40 Back extensions
200m Run
40 Back extensions
20 Wall balls
30 Mtn. climbers
10 DB step-ups
Row 750m

One week away from Memorial Day Murph.  Click the link to register.  You must send rodney@adeptiowellness.com an email confirmation to participate.

For some light reading this weekend, I suggest Lone Survivor, the story of the Seal team that Michael P. Murphy was part of.

For time:
Run 1 mile

7 Min. AMRAP:
10 Press 115/65
10 Push Press 115/65
10 Burpees

Run 800m

Row 1000m
5 Rounds:
12 DB thrusters 40/20
20 Mountain climbers per leg
15 Box jumps

21-15-9:
KB swings 1.5/1
HR push-ups
KB Sumo deadlift high pull
Pull-ups

3 Rounds for time:
25 Deadlifts 185/115
40 Double unders
Run 800m

Memorial Day Murph registration here.  Remember to send rodney@adeptiowellness.com your receipts.