to the window to the wall, to the sweat drop down my wallballs

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

shoulders

Weightlifting

Push Jerk (6 x 1)

all reps should be 90% +



Metcon (Time)

20 wall balls

15 push jerks 95/65

30 wall balls

15 push jerks 115/85

40 wall balls

15 push jerks 135/95

50 wall balls

15 push jerks 155/105

18 min time cap

rx+

115/85

135/95

155/105

185/125

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