capacity is the name off the game…..well capacity and burpees

CrossFit Lykos – CrossFit


Row/Dynamics (No Measure)

Row 400m

Group Dynamics




Metcon (AMRAP – Reps)

pull up capacity

5 rounds

:30 3 ctb pull ups

1:00 6 ctb pull ups

1:30 9 ctb pull ups

above is 1 round

the goal is to do ctb the entire time. if you have to lower the reps to complete the rounds do so. i dont care if the reps are 1,2,3. the idea is to try and build your capacity at the movement.

if you cannot do ctb then you can do regular pull ups


Metcon (Time)

6 rds

9 thrusters 95/65

12 burpees

30 seconds between rds

rx + 135/95

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