this is a great way to kick off the week

CrossFit Lykos – CrossFit GPP

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

Shoulder IR or post chain

WOD



P: Metcon (Time)

For Time:

5 rounds

400m run

7x clean barhop burpee

155/105

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)

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