Something fast

CrossFit Lykos – CrossFit GPP

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

OH Lat

Bent Over Row – Barbell (4 x 8)

Bent Over Row – Barbell
Coach may substitue any horizontal Pulling variation for strength. Horizontal ring rows work well here too.



WOD

P: Metcon (AMRAP – Reps)

For Reps(Pull up):

5 rounds

15/12 Calorie Row

MAX Unbroken Pull up

Rest 1 minute

RX + = CTB

*Must go immediately into Pull ups.

F: Metcon (AMRAP – Reps)

For Reps(Pull up):

4 rounds

12/9 Calorie Row

MAX Unbroken Pull up

Rest 1 minute

*Must go immediately into Pull ups/Ring Row

*Scale with Banded pull up if possible. Then Jumping or ring row.

*Row should take 30-45 seconds

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