happy MURPH eve.

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

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