how do you tell a snowman from a snow women? ………snowballs ……hahahahah

 In WOD


CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

ir

Accessory

5 rds 30 seconds on 30 seconds off

assault bike

ski erg

rower

form a line and work through till everyone has gone 5 times through




Metcon

Metcon (AMRAP – Rounds and Reps)

20 min amrap

15/12 cal row

20 hspu

25 box jumps

30 abmat situps

25 box jumps

20 hspu

15/12 cal row

do NOT repeat the row on the way back up

rx+ strict hspu’s and ghds

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