happy MURPH eve.

CrossFit Lykos – CrossFit Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility shoulders Metcon Metcon (Time) partner up 10 x 200 m run (total) switch partners each run 11 min [...]

On thursday we deadlift!!

CrossFit Lykos – CrossFit Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Post chain Weightlifting Deadlift (5 x 5 ) sets across. all 5 sets at the same weight. aim for [...]

Pump day y’all

CrossFit Lykos – CrossFit Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Post chain Metcon Metcon (AMRAP – Reps) 45 min emom 1 – 12/10 cal row 2 – 12 [...]

bring it on Tuesday

CrossFit Lykos – CrossFit Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility banded hip Weightlifting Power Snatch (6 x 2 ) dont have to be touch and go. but all 6 sets [...]

grunt work

CrossFit Lykos – CrossFit Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility couch Metcon Metcon (AMRAP – Reps) every 3 min for as long possible 10/8 cal row 10 kb [...]

pump day is here!!

CrossFit Lykos – CrossFit Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility shoulders Weightlifting Sumo Deadlift (15 min to work up to heavy single ) Metcon Metcon (AMRAP [...]

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