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 In WOD

CrossFit Lykos – CrossFit GPP

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

hip flexor




Metcon (Time)

150 double unders

75 sit ups

75 flutter kicks (one foot at 6 inches one foot at 36 inches)

75 front rack lunges total 45/35

75 overhead squats 45/35

75 step ups 24/20 (front rack) 45/35 total

75 flutter kicks

75 sit ups

150 double unders

Time cap 28

Metcon (Time)

“Cashout”

At 28 min your time starts

50 burpees for time

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