The chief says bring on the weekend

CrossFit Lykos – CrossFit GPP

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

WOD

P: Metcon (AMRAP – Reps)

For Reps:

5 rounds

AMRAP – 3

3x Power Clean 135/105

6x Push up

12x pistols (total)

*Rest 1 minute after each AMRAP

Rx+ = Power Clean 165/125,

Pistols holding 35/28

can scale with step ups. or you can do regular air squats if need be. However if you do step ups, one leg must be float at all times. You will not actually step off the box

F: Metcon (AMRAP – Reps)

4 rounds

AMRAP – 3

6x Medball Clean

6x Push up

12x air squats

*Rest 1 minute after each AMRAP

Weightlifting

P: Power Clean (4 x 2 )

2 @ 75

2 @ 80

2 @ 85

2 @ 90

Touch and go

F: Hang Power Clean (4 x 2)

Aim for fluidity between positions.