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CrossFit Lykos – CrossFit GPP

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Accessory

6 min ABS brought to you by crossfit lykos

rotate through 4 rounds

1) accumulate 30 seconds in L sit / L hang

2) 50 total flutter kicks (6 inches and 36 inches

3) 5 skin the cats ( or 5 roll outs, Think ab roller) ( candle sticks on the rack for a scale)

4) accumulate 30 seconds on one side, front rack with kb 70/53




P: Metcon (Time)

For Time:

10 Rounds

8x TTB

9x KB Swing 70/53

10x Box Jump Over

Rx + = Strict TTB

Cap: 15 minutes

F: Metcon (Time)

For Time:

10 Rounds

5x TTB

6x KB Swing 62/44

7x Box Jump Over

Rx + = Strict TTB

Cap: 15 minutes

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