CrossFit Lykos – CrossFit
Warm-up
Row/Dynamics (No Measure)
Row 400m
Group Dynamics
Mobility
couch
Weightlifting
Clean and Jerk (6 x 1 )
do not change weight more than 15 lbs from first rep to last rep
Metcon
Metcon (Time)
4 rounds
8 clean and jerks 115/85
20 pushups
cleans must be touch and go, unbroken reps. If you get through 4 reps and drop the bar, the 4 reps do not count.
