CrossFit Lykos – CrossFit GPP

Row/Dynamics (No Measure)

Row 400m

Group Dynamics


Overhead or Front Rack


Kipping/Butterfly Pull up practice

Weighted Pull-ups (Establish a heaviest 5 rep)

Or work 5 sets of a pulling progression

Metcon (AMRAP – Reps)

AMRAP – 10

20x Wall Balls 30/20

10x Strict Pull up

Scale with strict banded pull up or ring row.
Rest as needed, then strength work.

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