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

CrossFit Lykos – CrossFit


Run/Dynamics (No Measure)

400m Run

Group Dynamics


couch, post chain


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


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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