franathon 3, 2, 1….go

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

couch

Weightlifting

Squat Clean Thruster (6 x 2 )

does not have to be touch and go



Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

Fran

21-15-9

thursters 95/65

pullups

complete as many rounds of Fran in the 14 minutes.

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