time caps are my favorite….YOU GOTTA MOVE

 In WOD

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

post chain

Performance

Metcon (No Measure)

partner up

10 x 100 m row

each partner rows 10 times

rotate every 30 seconds



Metcon (Time)

100 ALT single arm power snatch 35/20

6 min time cap

rest 3 min

150 double unders

3 min time cap

rest 2 min

50 ALT single arm power snatch 35/20

4 min time cap

rest 1 min

75 double unders

1:30 min time cap

rx+ 50/35

Score is time to complete. Add 1 second to your time for every rep you didnt complete. I.E. did finish 20 of the 100 snatches your score would be 6:20

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