CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
couch stretch
Weightlifting
1 squat clean + 3 front squats (15 min to establish heavy single )
Metcon
Metcon (AMRAP – Reps)
5 min amrap
3 rds
20 sit ups
30 double unders
max power cleans 135/95 in time remaining
rest 2 min
5 min amrap
3 rds
20 sit ups
30 double unders
max pc 185/115
rest 2 min
5 min amrap
3 rds
20 sit ups
30 double unders
max pc 225/135
score is number of total power cleans
