Announcements

Gym Thanksgiving for anyone why would like to join Friday November 17th! No afternoon classes that night just come by, have fun, eat food!

Adelphos Athletics – CrossFit

Warm Up (No Measure)

* 10 minutes with a PVC or Empty Barbell

* Perform 3-5 rounds of each movement

-into-

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

* Focus on footwork and finishing the pull

Power Clean + Hang Power Clean + Push Jerk 4×6 (No Measure)

4 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk,

* Work up to a Heavy, Unbroken set

Metcon (Time)

21-15-9

Back Squat (135/95)

Bar Facing Burpees

-75 Double Unders after each round-

Mobility (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Bicep Wall Stretch

()

Death by Endurance (No Measure)

Echo Bike

5 Sets

20 Sec at RPE3

40 Sec at RPE7-8

*Rest 15 Sec between sets.

Goal: 30 Sec interval cals should have 2x the 20 Sec interval total cals.

-Rest 3 Min-

5 Sets

20 Sec at RPE3

30 Sec at RPE9-10

*Rest 1 Min between sets.

Goal: RPE3 cals should be same cals as 1st Round. The 30 Sec interval cals should have 2x the 20sec interval total cals.