push ups? you mean earth downs?

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

post chain

Weightlifting

tempo deadlifts (4 x 3 (15 seconds a rep))

watch the clock or count in your head. 5 seconds on the way up 5 seconds at the top 5 seconds on the way down. Try to hold onto the bar for all 3 reps without breaking.

fight for position and control much like on the handstands yesterday



Metcon

Metcon (AMRAP – Rounds and Reps)

4 min amrap

8 deadlifts 135/95

8 push ups

rest 2 min

4 min amrap

6 deadlifts 185/135

10 push ups

rest 2 min

4 min amrap

4 deadlifts 225/155

12 push ups

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