CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
banded hip
Weightlifting
Back Squat (5, 5, 3, 3, 1, 1)
Metcon
Metcon (Time)
100 air squats (squat to a med ball or plates)
4 min time cap
rest 1 min
Metcon (AMRAP – Reps)
bring sally up
135/95
play the song bring sally up. When they say down you go down, when they say up you go up.
count total reps you complete
rest 1 min
Metcon (Time)
100 air squats (squat to a med ball or plates)
5 min time cap
