its like a ladder from hell.

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

quad smash

Gymnastics

Toes-To-Bar (max unbroken set )

1) max effort set unbroken

2) as many reps as possible in 3 sets



Metcon

Metcon (AMRAP – Reps)

13 min amrap

10 cal row

5 ttb

10 cal row

10 ttb

10 cal row

15 ttb

10 cal row

20 ttb

keep adding 5 ttb every round till time runs out.

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