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
