Front Squat

CrossFit Lykos – CrossFit GPP

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

Front Rack

WOD

Front Squat (5 x 3)

Work 3 of the 5 sets at the same weight.

P: Metcon (Time)

For time:

40-30-20-10

Box Jumps 30″/24

weighted Ab mat Sit-up 56/35 (hold it off your chest)

Rx + = GHD sit up

Cap: 15 minutes

F: Metcon (Time)

For time:

45-30-15

Box Jump/Step up

Ab Mat Sit up

Cap: 18 minutes