Yuck

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.