Welcome to Man Makers.

 In WOD

CrossFit Lykos – CrossFit GPP

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

post chain

Weightlifting

Man makers (practice. work up to a heavy weight )

burpee, including two single arm rows, into a squat clean thruster

1 dumbbell in each hand
10 minutes.

Metcon

P: Metcon (Time)

800 m run

60 deadlifts 185/125

50 box jumps 30/24

40 wall balls

30 walking lunges 50/35’s (each leg)(front rack)

20 man makers 50/35’s

28 min cap




F: Metcon (Time)

For time:

800m Run

30x Deadlift 155/105

30x Box Jump/Step up

30x Wall Balls

30x Walking Lunge (each leg) 35/20

30x Man makers 35/20

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