i have said it before, i will say it again. Mondays are for the birds

CrossFit Lykos – CrossFit GPP

Run/Dynamics (No Measure)

400m Run

Group Dynamics


Front Rack


P: Metcon (Time)

4 rounds for time:

30 push-ups

20 front squats 115/80

20 push presses 115/80

30 sit ups

Cap – 24 minutes

Rx + = GHD Sit-up

Scale exercises and load so you can consistently move. Each round should take 6 minutes or less.

F: Metcon (Time)

3 rounds for time:

30 push-ups

20 front squat 95/65

20 push press 95/65

30 sit ups

Cap: 24

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