Adelphos Athletics – CrossFit

Quote of the Day (No Measure)

Actions write the story of your life; words are just the footnotes.

– Victoria Monroe

Warm Up (No Measure)

3:00 Machine (easy pace)

* Perform 3-5 rounds of each movement

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

* 2-3 Times through

* Focus on footwork and finishing the pull

Squat Clean and Jerk (~Complete as a Class
2 Squat Clean and Jerks x 10 sets @60-75% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *)

Metcon (AMRAP – Reps)

10:00 AMRAP

2-4-6-8-10…..

Dumbbell Front Squats (50s/35s)

8 Dumbbell Push Ups

Mobility (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)

()

Death By Endurance (No Measure)

5 Min at RPE3

-Rest 90 Sec-

1 Min at RPE8

5 Min at RPE3

2 Min at RPE6

-Rest 90 Sec-

1 Min at RPE8

4 Min at RPE3

2 Min at RPE6

-Rest 90 Sec-

1 Min at RPE8

3 Min at RPE3

2 Min at RPE6

-Rest 90 Sec-

1 Min at RPE8

2 Min at RPE3

2 Min at RPE6

Total: 37 Min