CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
couch
Metcon
Metcon (AMRAP – Rounds and Reps)
crossfit open wod 11.4
10 min amrap
60 bar facing burpees
30 ohs 115/85
15 pull ups
rx +
10 muscle ups instead of pull ups
open standards
partner up, one works one is judging. DON’T BE AFRAID TO NO REP
