i overhead someone saying we were going to be upside down today.

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

shoulder

Weightlifting

overhead complex (15 min to establish heavy complex )

1 push press + 1 push jerk +1 split jerk



Metcon

Metcon (AMRAP – Reps)

4 min amrap

5 hspu

5 burpees

rest 2 min

4 min amrap

5 hspu

5 burpees

6 inch deficit hspu

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