born and raised in south Detroit. he took the burpee train…….going anywhere

 In WOD


CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

calf smash, forearm work

Gymnastics

Bar Muscle-ups (practice )

if you cant get bar mu’s. work on beat swing, chest to bar pull ups. or try pulling to you hip. work on swing

Chest-To-Bar Pull-ups (practice )




Metcon

Metcon (AMRAP – Reps)

3 min max effort burpee pull ups

rest 1 min

3 min max effort burpee box jump overs

rest 1 min

3 min max effort plate burpees 45/25

rest 1 min

3 min max effort double unders

rx +

3 min bar mu instead of pullups

burpee box jump is on 40 inch box

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