Thruster

CrossFit Lykos – CrossFit GPP

Run/Dynamics (No Measure)

400m Run

Group Dynamics

WOD

P: Metcon (AMRAP – Reps)

For Reps:

Amrap – 2

20x Thruster, Max HSPU

Rest – 1

Amrap – 2

18x Thruster, Max HSPU

Rest – 1

Amrap – 2

16x Thruster, Max HSPU

Rest – 1

Amrap – 2

14x Thruster, Max HSPU

Rest – 1

Amrap – 2

12x Thruster, Max HSPU

Rest – 1

*Thruster = 75/55

*Score is HSPU

Scale with Z-Press or Pike

Rx+ = strict hspu

F: Metcon (AMRAP – Reps)

For Reps:

Amrap – 2

20x Thruster, Max Push up

Rest – 1

Amrap – 2

18x Thruster, Max Push up

Rest – 1

Amrap – 2

16x Thruster, Max Push up

Rest – 1

Amrap – 2

14x Thruster, Max Push up

Rest – 1

Amrap – 2

12x Thruster, Max Push up

Rest – 1

Thruster = 75/55

*Score is Push up

Scale against a bar.

Weightlifting

Thruster (12 min to establish a heavy single from the floor )