i just ran 5 miles……i didn’t think that ice cream truck would ever stop

 In WOD


CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

couch

Skill

beat swing practice

30 seconds on 30 seconds off 4 rounds

wall ball practice

30 seconds on 30 seconds off for 4 rounds




Metcon

Metcon (Time)

10-9-8-7-6 ring dips

50-40-30-20-10 wall balls

50 double unders after each round

1:1 work rest ratio

rx+

dips are replaced by

7-6-5-4-3 mu’s

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