CrossFit Lykos – CrossFit GPP

Row/Dynamics (No Measure)

Row 400m

Group Dynamics


OH Lat or Couch

Metcon (AMRAP – Rounds and Reps)

AMRAP – 15

150m Row

10x Push Press 155/105

20x Ab mat Sit Up

Rx+ = GHD sit up

Rest as needed then either….

15 minutes to complete 5x sets of strict press or 15 minute recovery row

Shoulder Press (5 x 3)

3 of 5 sets at the same weight

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