A tree can not grow if it does not have strong roots ….. AKA squattttttttttttttttttttttt

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