CrossFit Lykos – CrossFit GPP
Warm-up
Run/Dynamics (No Measure)
400m Run
Group Dynamics
Mobility
Weightlifting
Hang Power Snatch (12 min to build to 1rm )
build to heavy single for the day
Metcon
P: Metcon (AMRAP – Rounds and Reps)
emom every 2 min
8 burpee box jump overs
7 hang snatch 95/65
6 thrusters 95/65
for a max of 12 rounds
if can no longer complete in the 2 min it becomes a amrap for remaining time
24 min
THE GOAL IS THE REPS NOT THE WEIGHT!!!!!!!
rx+115/80
F: Metcon (AMRAP – Rounds and Reps)
E2MOM -12 rd max(24 min)
8x Burpee box jump overs
8x Hang Snatch
