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
