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.
