CrossFit Lykos – CrossFit
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
Lats/hamstrings
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP – 24
Row 1000m
50x TTB
50x DB snatch (total) 50/35
50x Wall Ball 14/10
Rx + = 20/14 Wall Ball
*If you can’t do 50 unbroken reps when you’re fresh, its the wrong weight.