On Friday nights I visit a club so exclusive nobody else knows it exists. It looks bizarrely like my living room

 In WOD

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

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