better use those hips, or this is going to be a bad time

CrossFit Lykos – CrossFit GPP

Run/Dynamics (No Measure)

400m Run

Group Dynamics




Hang Power Clean (6 x 2 )

Weighted Pull-ups (Max weighted – 1 rep)

If unable to do a weighted pull-up,

work Strict pull ups

5 sets x 3-5 reps. Banded if needed.

Work in between sets if cleans


Metcon (AMRAP – Reps)

6 rounds for reps.

1 minute DB Hang clean 35/20

1 minute Pull-ups

1 minute Rest

Rx + = 50/35-DB

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