“Just watch out for the pistols they’ll get ya” – Im ron burgundy?

 In WOD


CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

hip, ankle

Weightlifting

Pistols (find a heavy single for each leg )

weighted pistols
1 rep each leg = 2 reps

if you cannot do pistols then do weight step ups to establish heavy step up




Metcon

Metcon (AMRAP – Rounds and Reps)

6 min amrap

4 pistols (total)

6 wall balls

8 ttb

rest 2 min

6 min amrap

4 pistols

6 wall balls

8 ttb

rest 2 min

4 pistols

6 wall balls

8 ttb

rx+ weighted pistols 56/35

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