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 [...]

Attached at the Hips

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics WOD Partner Deadlifts P: Metcon (Time) Chipper For time (Teams of 3) Buy in 300 DUs (1 rope per team) — [...]

DU

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Ankle prep Skill 10 minutes Double under practice or pick a weakness to work on WOD Metcon (AMRAP [...]

AMRAP 7

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Triceps WOD P: Metcon (AMRAP – Rounds and Reps) AMRAP – 7 5x SDLHP 115/75 5x Strict HSPU [...]

Mainsite abs

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Banded Hip Skill Review all movements. 15 minutes to work on any -Pull up -Muscle ups -Toes to Bar [...]

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