Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

“Strength is not the absence of fear; it’s the courage to march forward in spite of it.”

Aishah Blackburn

Warm Up (No Measure)

2 sets:

1:00 Run

1:00 Jump Rope

-into-

8:00 AMRAP

1x50ft Shuttle Run

5 Overhead Squats

5 Power Snatches

3 Squat Snatches (building in weight)

Metcon (Time)

200m Run

10 Squat Snatch (75/55)

300m Run

6 Squat Snatch (115/75)

400m Run

2 Squat Snatch (135/95)

-Rest 3:00-

2 Squat Snatch (135/95)

400m Run

6 Squat Snatch (115/75)

300m Run

10 Squat Snatch (75/55)

200m Run

RX+

200m Run

10 Squat Snatch (95/65)

300m Run

6 Squat Snatch (135/95)

400m Run

2 Squat Snatch (155/105)

-Rest 3:00-

2 Squat Snatch (155/105)

400m Run

6 Squat Snatch (135/95)

300m Run

10 Squat Snatch (95/65)

200m Run

Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)

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