Adelphos Athletics – CrossFit

“Whatever you do, you need courage. Whatever course you decide upon, there is always someone to tell you that you are wrong. There are always difficulties arising that tempt you to believe your critics are right. To map out a course of action and follow it to an end requires some of the same courage that a soldier needs. Peace has its victories, but it takes brave men and women to win them.” ―Ralph Waldo Emerson


Warm-up (No Measure)

6 min AMRAP

30-sec bike (easy pace)

3 Power Cleans (lightweight – practice transition)

5 Pushups

5 Pull-ups


Metcon (AMRAP – Reps)

2 min AMRAP

8/6 Calorie Row

4 Power Cleans (135/95)

10 Burpee Jumping Pull-ups

Rest 1:00 min

15 Min Cap


2 min AMRAP

10/8 Calorie Row

4 Power Cleans (155/105)

15 Burpee Pull-ups

Rest 1:00 min

Assistance Work

Metcon (No Measure)

Double Dumbbell Bent over Row

4 sets: 10 reps

*Build to a moderate weight, stay the same or build across sets

Single Dumbbell Waiter Hold Curl 4×10

Cool Down

Metcon (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)