CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
5 min to do what ever stretch you need
suggestions for the wod
ankles
shoulders
Metcon
Metcon (Weight)
7 min to gather as much weight as possible.
1 person moving at a time
rest 3 min
Metcon (AMRAP – Reps)
20 min amrap
50 double unders
10 front squats 135/95
15 push jerks 135/95
20 burpees
must work in pods
1 person working at a time
each team member keeps track individual score
add individual score to make teams total rep count
combine weight and total reps for overall score
If the empire falls they must complete 100 burpees as a team. If the rebel alliance falls they must complete 100 burpees for time
