Team series 5

CrossFit Lykos – CrossFit GPP

Run/Dynamics (No Measure)

400m Run

Group Dynamics


Posterior Chain

Deadlift – Tempo 5/5 (4 sets, 3 reps, same weight)

5 seconds eccentric(down), 5 seconds concentric(up). Do not touch the ground. Reverse direction 1 inch before touching the floor. Maintain tension throughout all reps

Metcon (AMRAP – Reps)

Grab a partner!

Complete as many reps as possible in 10 minutes of:

3 synchronized burpee box jump-overs 24″/20″

3 synchronized deadlifts 225/155

6 synchronized burpee box jump-overs

6 synchronized deadlifts

9 synchronized burpee box jump-overs

9 synchronized deadlifts

Etc., adding 3 reps to each exercise every round.

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