CrossFit Lykos – CrossFit

Row/Dynamics (No Measure)

Row 400m

Group Dynamics


Lats, Quads

Prep for Movements


Metcon (No Measure)

EMOM – 21

Min 1 – 8x CTB Pull up + 4x Deadlift 185/125

Min 2 – 10x Thruster 95/65

Min 3 – 20/15 Calorie Row
*Scale weight and reps as needed.

Rx+ = DL – 225/155

Thruster = Dual KB(Green/Yellow)

No score. Consistency is king. Set a baseline and fight to keep the same numbers throughout the EMOM.

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