do you want your milk in a bag? nah you can just leave it in the carton

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

couch, and ankle

Weightlifting

Overhead Squat (4 x 3)

all sets should be 80-85% +

remember warm up sets do not count as part of your working sets.

warm up set = “this isnt even hard, im superman”

working set= “i might die if i keep lifting this”



Metcon

Metcon (Time)

20 ohs 115/85

40 box jumps

60 burpees

40 box jumps

20 ohs 115/85

rx + 135/105

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