911? can you send an ambulance please? i just killed my workout…

CrossFit Lykos – CrossFit

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

couch, post chain



Metcon

Metcon (AMRAP – Reps)

30 min emom

1) 10 hspu

2) 20 ab mat situps

3) 30 kb swings (eye level) 56/35

Rx is as written reps and movement. If you scaled reps that is scaled

Rx+

strict hspu

15 ghd’s

GOAL IS TO KEEP EVERY ROUND THE SAME. scale by setting the reps at something you can hit every min for 30 min. if that is 1 hspu, its 1 hspu. push yourself and hold the pace

keep track of total reps like a amrap

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