chuck norris finished a 20 min amrap in 5 min

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

banded hip

Gymnastics

Handstands / handstand walks (5-10 attempts )

if you cant walk. Make 10 attempts to just kick up away from the wall

record distance traveled if walking

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min amrap

4 wall walks

24 oh walking lunges 45/25

rest 4 min

8 min amrap

4 wall walks

24 kb snatches 56/35

rx+ 24 foot handstand walk in place of the 4 wall walks