Sprint intervals….

CrossFit Lykos – CrossFit GPP


Row/Dynamics (No Measure)

Row 400m

Group Dynamics



P: Metcon (AMRAP – Reps)

Every 3 min for 30 min

11/9 cal row

10 lateral burpees over a P-bar

Try and sprint through every round. Each rd should take a min or less. Giving you 2 min to rest each time.

if any round takes you longer than 1:10 then those reps do not

210/190 reps are the max you can get. If you can do more reps you are not going fast enough

F: Metcon (AMRAP – Reps)

Every 3 min for 30 min

9/7x cal row

8x burpees over p bar

Scale to 25 seconds on rower and 40 seconds burpees. each rd capped at 65 seconds.

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top