Row

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)