Did you hear about the CrossFit Open?! Yea, the 8:30am class is going to win

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

Shoulder / OH Lat

Skill

Rowing and Burpee technique and practice



Metcon

Metcon (Time)

Row 1000m

10x Burpee Box Jumps 24/20

Rest 3 Minutes

Row 750

15x Burpee Box Jumps 24/20

Rest 2 Minutes

Row 500

20x Burpee Box Jumps 24/20

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Rx+ 10, 20, and 30 Burpee Box Jumps

25 Minute Time Cap

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