today’s the day. i want to call 16.4 repeat. you heard it first from me

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

couch



Metcon

Metcon (AMRAP – Reps)

every 3 minutes for 30 minutes

10/8 cal row

5 pull ups

10 burpees

15 kb swings 62/44

20 air squat

scale the reps to complete the movements so that you have 30-45 seconds rest between rounds

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