EMOMmer

 In WOD


CrossFit Lykos – CrossFit

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

Shoulder IR

WOD

Metcon (No Measure)

EMOM – 16

Odd – Strict HSPU x 5

Even – L – Sit (accumulate 30 seconds)

Rest 4 minutes then…
This is your strength period. Max of 5x strict HSPU then add deficit to increase difficulty. You may scale reps on HSPU.

P: Metcon (Time)

For time:

Run 800m

30x HSPU

30x TTB

Run 400m

30x Ring Dip

30x TTB

Run 200m

30x Ring Push up

30x TTB

Cap: 20 minutes

F: Metcon (Time)

For time:

3 rounds

600m Run

20x Push ups

20x TTB

Cap: 20 minutes

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