CrossFit Lykos – CrossFit
Warm-up
Run/Dynamics (No Measure)
400m Run
Group Dynamics
Mobility
shoulders
Metcon
Metcon (Time)
partner up
10 x 200 m run (total)
switch partners each run
11 min time cap
5 min rest between wods
Metcon (AMRAP – Rounds and Reps)
20 min amrap
12 plate burpees 45/25
24 partner wall balls over rig
36 situps weighted 20/14
