pump day is here!!

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

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