CrossFit Lykos – CrossFit GPP
Warm-up
Run/Dynamics (No Measure)
400m Run
Group Dynamics
Mobility
Metcon
Metcon (AMRAP – Rounds and Reps)
2 min amrap
Rest 2 min
4 min amrap
Rest 2 min
6 min amrap
Rest 2 min
8 min amrap
10 abmat sit ups
11 box jumps
12 dumbbell snatch 50/35 (alternate arms)
13 wall balls
Start over each amrap
Score is rds and reps in 8 min amrap
Rx+ kb snatch 62/44 (must alternate arms) must touch the floor
F: Metcon (AMRAP – Reps)
Part A.
AMRAP – 2
Sit ups
Rest – 2
AMRAP – 2
Box Jumps
Rest – 2
AMRAP – 2
DB snatch 35/20(alt)
Rest – 2
AMRAP – 2
Wall Balls
Rest – 2
immediately into…
Part B.
AMRAP – 8
10x Sit up
11x Box Jump
12x DB Snatch
13x Wall Balls
*Score = Total reps of Part A
