Friday!! Cant quit on a friday

 In WOD

CrossFit Lykos – CrossFit GPP

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

Metcon




Metcon (AMRAP – Rounds and Reps)

2 min amrap

Rest 2 min

4 min amrap

Rest 2 min

6 min amrap

Rest 2 min

8 min amrap

10 abmat sit ups

11 box jumps

12 dumbbell snatch 50/35 (alternate arms)

13 wall balls

Start over each amrap

Score is rds and reps in 8 min amrap

Rx+ kb snatch 62/44 (must alternate arms) must touch the floor

F: Metcon (AMRAP – Reps)

Part A.

AMRAP – 2

Sit ups

Rest – 2

AMRAP – 2

Box Jumps

Rest – 2

AMRAP – 2

DB snatch 35/20(alt)

Rest – 2

AMRAP – 2

Wall Balls

Rest – 2

immediately into…

Part B.

AMRAP – 8

10x Sit up

11x Box Jump

12x DB Snatch

13x Wall Balls

*Score = Total reps of Part A

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