today you should use your inner ricky bobby. “if you aint first, you’re last”

 In WOD

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**

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