Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Two people working together can accomplish more than twice as much as one person working alone. That’s the power of teamwork in love.

– Amelia Crosswell

Warm Up (No Measure)

3:00 Machine (easy pace)

-into-

* Perform 3-5 rounds of each movement

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)

* 5 minutes, 2-3 times through

* Focus on footwork and finishing the pull

Squat Snatch (*Complete as a class*
3 Squat Snatch x 10 sets @60-75% of 1RM Snatch
* Complete a set every minute (10 minutes) *)

Metcon (Time)

For Time

21-15-9

Burpees

42-30-18

Wall Balls (20/14)

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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