every time you hit yourself with the rope, you take a shot

CrossFit Lykos – CrossFit

Warm-up

Run/Dynamics (No Measure)

400m Run

Group Dynamics

Mobility

oh lat stretch

Skill

Double-Unders (8 min emom )

25-50 double unders each min

last min is max effort in 1 min


Metcon

Metcon (Time)

4 rds

40 double unders

20 pushups

20 pullups

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