wall balls for dayz son ( said in dinos voice)

CrossFit Lykos – CrossFit

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

ankle, groin

Weightlifting

Push Jerk ( 5, 4, 3, 2, 1)

Metcon

P: Metcon (Time)

20-19-18-17-16-15-…………-2-1

wall balls

after every round 100 m run

Metcon

F: Metcon (AMRAP – Rounds and Reps)

12 min amrap

15 wall balls

200 m run