bodyweight ninja – “Everybody was Kung Fu Fighting, those pull ups were fast as lightning”

 In WOD


CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

lat

Gymnastics

box jump height (15 min to establish best jump )

can take one step

reps = inchs




Metcon

Metcon (Time)

21-15-9

air squats x2

box jumps 24/20

pull ups

rest 2 min

21-15-9

air squats

box jumps 24/20

pull ups

rx+ ctb and 30/24 on box jumps

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