CrossFit Lykos – CrossFit
Warm-up
Run/Dynamics (No Measure)
400m Run
Group Dynamics
Mobility
post chain
Metcon (Weight)
partner wod
0-10 min
row 2250 m
11-20 min
establish 1rm squat clean
21-30 min
row 2250 m
31-40 min
establish 1 rm dead lift
score is total weight moved by team.
if you do not complete rows, subtract meters not complete from total weight.
