Friday

 In WOD

CrossFit Lykos – CrossFit GPP

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility




P: Metcon (3 Rounds for time)

For time:

5 rounds

5x Pull up

10x Push up

15x Squat

Cap: 6 min

Rest 2 min

5 rounds

10x Deadlift 135/95

30x DU’s

Cap: 6 min

Rest 2 min

5 rounds

12x Front rack lunges(total) KB @ 56/35

20x Kb swing -Single arm @56/35

Cap: 6 min

* Score time for each section individually

Rest until the time cap + the 2 min

F: Metcon (3 Rounds for time)

Fitness = same workout as above except…Choose either 3 or 4 rounds for each section versus 5.

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