CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
post chain
EMOM
power clean emom (speed) (6 min emom )
5 cleans every min for speed
focus on the turn over
()
Metcon (Time)
7 rounds
200 m run
15 power clean 115/85
8 strict pull ups
30 min time cap
