Push hard

 In WOD

CrossFit Lykos – CrossFit

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

Front Rack

EMOM

Metcon (Weight)

10 min emom

1 squat clean

1 front squat

1 push jerk




WOD

Metcon (AMRAP – Reps)

For time:

5 rounds

Thruster 75/55 – 30 seconds

Rest – 30 seconds

Pull up – 30 seconds

Rest – 30 seconds

Burpee – 30 seconds

Rest – 30 seconds

Rx+ = Strict

*Score is reps

Cash Out

4 sets of 8-10 reps – Strict Ring Row. Elevate feet if needed.

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