CrossFit Lykos – CrossFit
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
Overhead or Front Rack
WOD
Metcon (Weight)
EMOM – 15
Min 0-5 = 3x Power Clean
Min 6-10 = 3x Squat Clean
Min 11-15 = 3x Push Jerk
work between 70-80% of 1rm
add your weights up
Metcon (Time)
For Time:
50x reps
1x Power Clean 135/95
1x Squat Clean
1x Push Jerk
Cap: 16 Min
rx+ 155/115
same time cap
