CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
overhead lat
Gymnastics
strict pull ups (every 30 seconds rotate )
strict
1) 6 reps
2 ) 3 reps
3) 1 reps
for as long as possible. or 12 min cap
Metcon
Metcon (AMRAP – Rounds and Reps)
13 min amrap
20 deadlifts 165/125
20 pullups
