CrossFit Lykos – CrossFit
Row/Dynamics (No Measure)
Prep for Movements
Metcon (No Measure)
EMOM – 21
Min 1 – 8x CTB Pull up + 4x Deadlift 185/125
Min 2 – 10x Thruster 95/65
Min 3 – 20/15 Calorie Row
*Scale weight and reps as needed.
Rx+ = DL – 225/155
Thruster = Dual KB(Green/Yellow)
No score. Consistency is king. Set a baseline and fight to keep the same numbers throughout the EMOM.