CrossFit Lykos – CrossFit
Warm-up
Run/Dynamics (No Measure)
400m Run
Group Dynamics
Mobility
Post chain
Metcon
Metcon (AMRAP – Reps)
45 min emom
1 – 12/10 cal row
2 – 12 box jumps
3 – 8 ttb
4 – 10 kb snatches 56/35 (5 each arm)
5 – 10 single arm overhead kb squats 56/35 (5 each arm)
these numbers are min work requirement
you can adjust reps to fit your fitness levels.
score = your total reps
