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
sprintttttttttttttttttttttttttttttttttttttttttttttttttttttttttttttttttttt
score is total working time. So take out rest time.
Oh yeah almost forgot……. SPRINT
