CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
quad
Gymnastics
Handstand Walk (10 min emom, holds on the wall max of 30 seconds)
Metcon
Metcon (Time)
5 rds
7 hspu’s
7 front squats 135/95
14 bar hop burpees
90 seconds rest between rounds
rx+
strict hspu
front squat 185/125