I swear last night when i went to sleep it was Friday

CrossFit Lykos – CrossFit


Row/Dynamics (No Measure)

Row 400m

Group Dynamics




Rope Climb (practice )

just work through rope climbs. EVERYONE HAS TO TRY!

work on single arm OH lunges. work up to heavy single on each leg. Practice both arms OH. find a weight you can do for 100ft


Metcon (Time)

100 ft oh walking lunges ( single DB 50/35/

100 double unders

50 wall balls

10 rope climbs (20 strict pull ups, or 15 mu)

50 wall balls

100 double unders

100 ft oh walking lunges


oh walking lunges 80/50

wall balls 30/20

20 min time cap

Leave a Comment

Your email address will not be published. Required fields are marked *

Scroll to Top