CrossFit Lykos – CrossFit
Run/Dynamics (No Measure)
400m Run
Group Dynamics
Mobility
Overhead Positioning
WOD
3 – Position Snatch (10x total reps after warm up.)
1x High-Hang
1x Hang
1x Below Knee
Metcon (Time)
For Time:
25/20x Cal Row
20x Burpee Box Jump over
10x Power Snatch 115/85
Cap: 6 min
rx+ 4 min time cap
you should see 32 strokes a min on the rower or more. If you dont, you are not moving fast enough
This should be all out as hard as hard as you can go. You only have to go 1 time through so MOVE YOUR A**
