I love chippers, but i also love amraps soooooo

 In WOD

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

t spine

Weightlifting

Squat Snatch (build up to a heavy single )

take 80% of that single.

we are going to do 1 rep every 30 seconds for 8 min




Metcon

Metcon (AMRAP – Reps)

11 min amrap

50 ttb

40 box jump overs

30 wall balls

20 power snatch 95/65

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