its gonna be a long one

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

hamstring smash, partner stretch



Metcon

BUDDY!!!!!!

Metcon (Time)

KB buddy system

400 m run (bring kb with you)

80 kb swings

50 burpee box step ups (bring kb with you over the box)

50 abmat sit ups holding kb

400 m run

80 kb swings

50 burpee box step ups (bring kb)

50 abmat sit ups holding kb

400 m run

35 min time cap

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