CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
banded hip, shoulder
Metcon
Metcon (Time)
partner row 3k
1 partner rows
1 partner holds slosh pipe
Metcon
Metcon (AMRAP – Rounds and Reps)
14 min amrap
50 wallballs
100 double unders
rx + add 7 mu each round before wall walls
