wod a palooza

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