this workout is like Christmas, the 4th of July, and my birthday all rolled into one day

 In WOD

CrossFit Lykos – CrossFit GPP

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

Front Rack

WOD

P: 1x Power Clean, 1x Hang Squat Clean, 1x Squat Clean (12 x 1)

1x Power Clean, 1x Hang Squat Clean, 1x Squat Clean
10 minutes to build up weight then…

EMOM – 12 minutes

F: Power Clean (12 x 3)

10 minutes practice then…

EMOM – 12 minutes

P: Metcon (Time)

For time:

50x Power Cleans 155/115

Cap: 10 minutes

Rx+ = 185/135




F: Metcon (Time)

For time:

75x Medball Clean

Cap:10 minutes

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