i have been excited about this wod for like 3 weeks

CrossFit Lykos – CrossFit

Row/Dynamics (No Measure)

Row 400m

Group Dynamics


Overhead or Front Rack


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

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