12/16/2021

Adelphos Athletics – CrossFit

7 min AMRAP

3 Clean Deadlifts

3 Muscle Cleans

3 Shoulder Press

3 Low Box Jumps

Shoulder Press:

– Establish a 6 RM for the day.

Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of that 6 RM.

1-3-5-7-5-3-1

Power Cleans (185/125)

2-6-10-14-10-6-2

Box Jump Overs (24/20)

Time cap: 12 minutes

1 min pigeon pose (each side)

1 min seated QL stretch (each side)

1 min foot smash lacrosse ball (each side)