legs, legs, legs

CrossFit Lykos – CrossFit GPP

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

Weightlifting

P: Squat Clean (12 min emom )

add 10lbs each min until you cant. choose a starting weight, that will end with your current 1 rm or a new pr.

If you fail a weight you can attempt again but on the next min.

F: Front Squat (12 min EMOM x 1)

Metcon



P: Metcon (AMRAP – Rounds and Reps)

12 min amrap

5 squat cleans 95/65

15 box jump overs

after every 2 rds add 20#’s

rx+ starts at 135/95

P: Metcon (AMRAP – Rounds and Reps)

12 min amrap

5 squat cleans 95/65

15 box jump overs

after every 2 rds add 20#’s

rx+ starts at 135/95

F: Metcon (AMRAP – Rounds and Reps)

AMRAP – 12

5x Front Squat 115/85

15x Box Jump over

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