two movements, lightweight……….MOVE!!!!

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.

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