“maximum effort” – deadpool

 In WOD


CrossFit Lykos – CrossFit

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

banded hip, post

Weightlifting

Hang Clean (5 x 2)

Metcon

P: Metcon (AMRAP – Reps)

1 min ME double unders

rest 1 min

1 min ME box jump overs

rest 1 min

1 min ME hang clean 115/75

Rest 3 min

9 min amrap

25 double unders

10 box jump overs

5 hang cleans 115/75

score is total reps of the 3 min of ME and the 9 min amrap

F: Metcon (AMRAP – Reps)

1 min ME double unders

rest 1 min

1 min ME step up and overs

rest 1 min

1 min ME kb swings 56/35

Rest 3 min

9 min amrap

25 double unders

10 step up and overs

5 kb swings 56/35

score is total reps of the 3 min of ME and the 9 min amrap

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