CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
ir
Accessory
5 rds 30 seconds on 30 seconds off
assault bike
ski erg
rower
form a line and work through till everyone has gone 5 times through
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min amrap
15/12 cal row
20 hspu
25 box jumps
30 abmat situps
25 box jumps
20 hspu
15/12 cal row
do NOT repeat the row on the way back up
rx+ strict hspu’s and ghds
