CrossFit Lykos – CrossFit GPP
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
Couch or Posterior Chain
P: Metcon (Time)
For time:
27-21-15-9
Cal Row
Push up
Rest 5 minutes then…
For time:
27-21-15-9
Box jump over
DB snatch, Alternating(total) 35/20
Rest 5 minutes then…
For time:
30/25x Cal Row
30x Box jump over
30x DB snatch
Cap: 35 minutes(that includes rest)
Rx+ = 50/35 DB
Record time including rest.
F: Metcon (Time)
For time:
21-15-9
Cal Row
Push up
Rest 5 minutes then…
For time:
21-15-9
Box jump over
DB snatch, Alternating(total) 35/20
Rest 5 minutes then…
For time:
30/25x Cal Row
30x Box jump over
30x DB snatch
Cap: 30 minutes(that includes rest)
