SIGN UP FOR THE OPEN!!!! T – 2 days. Will your team win? Are you in the 5 am class? no? then no! bring it punks….

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

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