I hate jokes about German sausages!!! They’re the wurst….

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

lat

Weightlifting

Deadlift (15 min to establish a heavy set of 9 reps )



Metcon

Metcon (AMRAP – Rounds and Reps)

9 min amrap

9 dead lifts 185/125

9 ctb pullups

9 knee to elbow

***** KNEES TOUCH ELBOW, ITS NOT CALLED KNEES TO ARMPIT OR KNEES TO TRICEPS********

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