this is going to suck

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

partner post chain, groin

Skill

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kb swings

box jumps

box jump overs



Metcon

Metcon (AMRAP – Rounds and Reps)

5 min amrap

7 kb swings 53/35

7 burpee box jump overs 24/20

rest 2 min

5 min amrap

7 kb swings 53/35

7 box jump overs 24/20

rest 2 min

7 kb swings 53/35

7 box jumps 24/20

rx+

kb 62/44

jump overs must clear the box

regular box jumps 30/24

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