CrossFit Lykos – CrossFit GPP
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
Squat/Pull up
Accessory
4 sets – 8-10 reps
Choose either Bent over barbell row – Barbell or Strict Pull/Chin up
P: Metcon (Time)
21-15-9
DB Squat Clean Thruster 50/35
Pull ups
Cap: 9 minutes
F: Metcon (Time)
21-15-9
DB Squat Clean Thruster 35/20
Jumping Pull-up
Cap: 9 minutes
*If you cannot do pull-ups, perform jumping. This will allow you to be much more intense.
