CrossFit Lykos – CrossFit
Warm-up
Run/Dynamics (No Measure)
400m Run
Group Dynamics
Mobility
shoulders
Weightlifting
Sumo Deadlift (15 min to work up to heavy single )
Metcon
Metcon (AMRAP – Reps)
6 rds
2 minutes on
1 min off
2 hspu
4 sumo deadlift high pulls 115/85
4 hspu
8 sumo deadlift high pulls
6 hspu
12 sdhp
8 hspu
16 sdhp
Keep adding 2 reps to hspu and 4 reps to Sdhp.
After the rest each round just continue where you left off
