my favorite exercise is a cross between a lunge and a crunch……………its called lunch.

CrossFit Lykos – CrossFit

Warm-up

Row/Dynamics (No Measure)

Row 400m

Group Dynamics

Mobility

chest

EMOM

Push-ups (8 min emom )

8-15 a min

ON 45’s

score is total reps in the 8 min

Metcon

Metcon (Time)

50-40-30-20-10

double unders

push ups

sit ups

rx+ ghds

if you dont do ghd all the time dont do the wod with all ghd