everybody hands go up…………..AND THEY STAY THERE

 In WOD


CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

banded hip, glute, post chain

Weightlifting

Front Rack Lunge (build up to a heavy 2 each leg )




Metcon

Metcon (Time)

5 rds

6 alt snatch from hang position 62/44

9 lunges each leg (holding kb at chest)

18 one arm swing 62/44

rest 1 min after each rd

if the kb touches the ground after you pick it up 5 burpees right then

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