Garret

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Lat or Shoulder IR Garrett (Time) 3 rounds: 75 Air Squats 25 Ring Handstand Push-ups 25 L Pull-upsIn [...]

Gwen

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Clean and Jerk (6 x 2) Doubles this week, Improve upon last week. Gwen (Weight) Clean & Jerk 15-12- and [...]

ROW/PP/GHD

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility OH Lat or Couch Metcon (AMRAP – Rounds and Reps) AMRAP – 15 150m Row 10x Push Press [...]

SPRINTSSSSS

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Skill Double under practice and DB movement review Metcon (AMRAP – Reps) 8 rounds for reps. AMRAP [...]

Burn it off

CrossFit Lykos – CrossFit GPP Metcon (Time) For time: Buy in = 1000m Row 5 rounds 5x Rope Climb ( or 10x Pull up) 20x Wall Balls 40x Double Unders Cash out = 500m Row

Turkey Day!

CrossFit Lykos – CrossFit GPP Metcon (AMRAP – Rounds and Reps) Alternate movements with a partner. AMRAP – 23 11x Sit up 11x Box Jumps 11x TTB 11x SDLHP w/KB – 62/44 11x [...]

Squatttttssssssss

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Weightlifting Back Squat (3, 3, 3, 2, 2, 1, 1) Metcon P: Metcon (AMRAP – Reps) Death [...]

EMOM

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Weightlifting Clean and Jerk (6 x 1) Metcon Metcon (AMRAP – Reps) 20 min emom even [...]

Monday

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Gymnastics Handstand walk (Just practice ) Record max distance unbroken Muscle-ups (Max unbroken set [...]

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