i give it a 10……a freaking 10….

CrossFit Lykos – CrossFit

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

couch

Metcon

Metcon (AMRAP – Reps)

5 min amrap

50 wall ball buy in

max effort squat cleans 135/95

rest 2 min

5 min amrap

35 wall ball buy in

max effort squat cleans 185/115

rest 2 min

5 min amrap

20 wall ball buy in

max effort squat clean 225/135

rest 2 min

rx+ 185/115

225/135

275/155

Weightlifting

Squat Clean (8 min to est 1rm)