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)
