CrossFit Lykos – CrossFit
Warm-up
Run/Dynamics (No Measure)
400m Run
Group Dynamics
Mobility
shoulder
Metcon
Metcon (Weight)
partner up.
10 min to establish
3 rep max power clean TNG
total both
Score is total weight moved by both partners on the 3 rm/s
Metcon
Metcon (AMRAP – Reps)
partner wod (alternate each round)
5 min
12 power cleans 115/85
12 box jump overs
rest 1 min
5 min
6 power cleans 115/85
6 ttb
rest 1 min
5 min
12 power cleans 115/85
12 box jump overs
rest 1 min
5 min
6 power cleans 115/85
6 ttb
