nothing screws up your friday more, than realizing its wednesday

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

post chain

Weightlifting

Deadlift (15 min to establish heavy single )

Metcon

Metcon (Time)

4 rds

10 deadlifts 315/225

500 m row

rest 2 min

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score is total working time. So take out rest time.

Oh yeah almost forgot……. SPRINT