Adelphos Athletics – CrossFit


Warm-up (No Measure)

Monster Walk Warmup


5 min AMRAP:

200/150min Bike Erg

3 Power Snatch (empty bar)

3 Overhead Squats (empty bar)

3 Squat Snatch (empty bar)


5 min

Build in weight on squat snatch


Metcon (Time)

5 Rounds

20/16 Cal Bike

5 Squat Snatches (70% of 1RM or lighter)

* Reps for Snatches should NOT be touch and go. they will be challenging but the goal is trying to not fail reps if possible.

Cool Down

Warm-up (No Measure)

1 min Banded shoulder overhead distraction + Lunge (each side)

1 min child’s pose

1 min foam roll calves