Happy pump day

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

chest

Gymnastics

strict pull ups (accumulate 50 reps)

dead hang pull ups

if you have more than 5 unbroken you can do weighted
if you are using weight then record weight for 1rm



Metcon

Metcon (Time)

3 rounds

25 pullups

25 burpees

Rx+ ctb pullups

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