CrossFit Lykos – CrossFit GPP
Run/Dynamics (No Measure)
400m Run
Group Dynamics
Mobility
Lat/Overhead
Weightlifting
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
WOD
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
