row row row your boat

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

lat, ir

Weightlifting

Push Jerk (6 x 2)

Metcon

Metcon (Time)

1000 m row

then directly into

21-15-9

push jerk 135/95

kb swings 62/44 (Russian)

RX+

push jerk 155/105

kb swing 70/53