14
08 '17
The Los Angeles World Police Fire Games are starting tomorrow for CrossFit Pyro. You can watch live at www.liveplaysports.tv
1st workout at 4:20pm mountain time
Strength
Deadlifts
5-5-5-5-5
Note: Don’t just focus on the last set, the goal is to develop strenght so don’t start too light. Each set should be challenging
METCON
For time:
12-9-6
Bar muscle ups
Shoulder to overhead
12 at 135/95
9 at 155/115
6 at 185/135
Note: For the shoulder to overhead, if scaling, pick a ladder that make sense for you. Same for the bar miscle ups, chest to bar or regular pull ups are good scales. As long as if you scale you don’t make too easy.
