this is a great way to kick off the week

CrossFit Lykos – CrossFit GPP

Row/Dynamics (No Measure)

Row 400m

Group Dynamics


Shoulder IR or post chain


P: Metcon (Time)

For Time:

5 rounds

400m run

7x clean barhop burpee


Cap: 22

1 clean barhop burpee= 1 clean, drop the bar, 1 bar hop burpee

F: Metcon (Time)

For Time:

4 rounds

400m run

7x clean barhop burpees

Cap: 22

Can also be done with medball cleans

Deadlift (3 x 8)

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top