CrossFit Lykos – CrossFit GPP
Run/Dynamics (No Measure)
400m Run
Group Dynamics
Mobility
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.
