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
