hold up……you want me to do what?

 In WOD

CrossFit Lykos – CrossFit

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

shoulders



I aint even sorry

Metcon

Metcon (Time)

3 rds

20 hspu

30 situps

40 ttb

Rx + GHD’s

Time cap 30 min

If you have to scale 2/3 movements it is a 30 min amrap

Metcon (AMRAP – Rounds and Reps)

30 min amrap

20 hspu

30 situps

40 ttb

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