CrossFit Pyro at the Rocky Mountain Crusher!! Sweet skillz everyone!! Let’s do this again next year.
Strength
E2M10M
Deadlifts
5-5-5-5-5
METCON
On the min:
2 thrusters 95/65
20 double unders
Start at 95/65 and add 10lbs every min. When you can no longer do 2 reps of the thrusters, work you way back down. Aim for a weight you can build up to approx 8 min build up (80lbs) and then 8 min down. That will give you a 16 min workout. 20 high jump single unders would be a good scale for double unders.
911 memorial workout
“343”
“Emergency workers killed in the September 11 attacks”
Of the 2,977 victims killed in the September 11 attacks, 412 were emergency workers in New York City who responded to the World Trade Center. This included:
343 firefighters of the New York City Fire Department (FDNY)
For time:
343 burpees
**If you have a weight vest, wear it**
Coach note: If you think 343 burpees is a lot, think about these firefighters who responded to the world trade center and gave their lives helping others. Nothing will ever be too much compare to what they went through. Give it all, every single rep represents the life of one of the 343 firefighters.
