Pump day y’all

 In WOD


CrossFit Lykos – CrossFit

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

Post chain




Metcon

Metcon (AMRAP – Reps)

45 min emom

1 – 12/10 cal row

2 – 12 box jumps

3 – 8 ttb

4 – 10 kb snatches 56/35 (5 each arm)

5 – 10 single arm overhead kb squats 56/35 (5 each arm)

these numbers are min work requirement

you can adjust reps to fit your fitness levels.

score = your total reps

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