Adelphos Athletics – CrossFit

Warm-up (No Measure)

The way of kindness brings out the joy of others.

Barry H. Corey, Love Kindness


Warm-up (No Measure)

8 min amrap:

:30 sec Machine

5 Wall Ball Thrusters (light)

:10 sec Handstand Hold

3 Muscle Cleans (empty bar)

3 Hang Power Cleans (empty bar)


Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

Metcon (Time)


Teams of 2

300 Wall Balls (20/14)

150 Handstand Push-ups

60 Power Clean (225/155)

Cool Down

Warm-up (No Measure)

1 min foot smash with lacrosse ball (each side)

1 min pec smash on rig with lacrosse ball (each side)

1 min foam roll lats (each side)