wall balls for days…….does it get any better?

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

quad , hamstring



Metcon

Metcon (Time)

85 wall balls 20/14

rx+

30#/20#

Weightlifting

complex back squat and lunges (est 1 rm )

1 lunge right leg, 1 lunge left leg, 1 back squat
15 min from end of your 85 wall balls

exactly 15 min after first set of wall balls you start your second round of wall balls

Metcon

Metcon (Time)

65 wall balls 20/14

rx+

30#/20

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