CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
post chain
Weightlifting
Power Clean (PARTYYYY!!!!!!!!!!!!)
warm up to 70-75% of 1rm. then every min on the min add 5lbs to each side. until you fail to make the lift.
Metcon
Metcon (Time)
3 rds
20 burpees
17 power cleans 115/75
every time you rest the bar on the ground or drop the bar after you pick up for that round. 5 BURPEE PENALTY
rx+ 135/95
