Ladders are my fav

CrossFit Lykos – CrossFit GPP

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Gymnastics

Muscle-ups (Emom 10 min )

This is practice so don’t kill your self.

Every min do a few mu or chest to bar or pull ups

Metcon

P: Metcon (AMRAP – Reps)

18 min amrap

2 chest to bar

2 squat snatch 115/75

20 wall balls

4 chest to bar

4 squat snatch

20 wall balls

6 ctb

6 squat snatch

20 wall balls

Add 2 chest to bar and 2 snatch every rd

Rx +

155/105

And start at 1 mu instead of 2 ctb. Adding 1 mu each rd and 2 snatch

F: Metcon (AMRAP – Rounds and Reps)

AMRAP – 18

2x Pull up

15x Wall Ball

4x Pull up

15x Wall Ball

6x Pull up

15xWall Ball

Continue adding 2x pull ups each rd.

Double the pull up reps if scaled with jumping.