Cause i aint no “hollarback girl”

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

post chain

Weightlifting

Clean and Jerk (15 to est a heavy 1 rep )



Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
if you absolutely have to switch you can. NO more than 3 min rest between sets

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