Welcome to Death ROW

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

post

Metcon

Metcon (No Measure)

partner up

9 min to complete

2000 m row

while other partner works through

3 rounds

25 situps

25 kb swing 56/35

(the 3 rounds should not take more than 5 min so scale if need be)

7 min to complete

1500 m row

while other partner works through

3 rounds

20 sit ups

20 kb swings

(the three rounds should not take more than 4 min so scale if need be)

row 1000 m (work/rest)

row 500 m (work/rest)