CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
post chain
Weightlifting
Deadlift (5 x 5)
Metcon
Metcon (AMRAP – Reps)
8 min amrap
4 deadlifts
12 box jumps
weight increases each rd
rx =
135/85
155/115
185/135
205/155
225/185
245/205
275/225
295/245
rx+
225/155
275/175
315/195
335/205
365/215
385/225
405/235
425/255
445/275
465/295
