CrossFit Lykos – CrossFit
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
Posterior Chain
WOD
EMOM – 15
Min 1- 15/12 Cal Row
Min 2 – Push-up (Rx+ = HSPU)
Min 3 – 3x Deadlifts
No score. Work for quality and consistency.
Metcon (AMRAP – Rounds and Reps)
AMRAP – 12
15/12x Cal Row
15x Deadlifts 185/125
15x Push-up
*Alternate movements with a partner.
Rx+ = DL – 225/155 qnd HSPU
