Strength

Deadlifts
3-3-3-3-3

METCON

For time:

100 wall balls 20/14

5, 10, 15, 20 and 25ft suicide runs EMOM

Note: The workout starts with the suicide runs

Time intent: Appox 10min (10 wall balls per minute after the runs)

Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3

Weightlifting
5 sets
1 power snatch + 1 snatch

Snatch pulls @80% of 1RM
3-3-3-3

*Touch and go

Front squats
3-3-3-3

*3sec pause at the bottom

Gymnastics
Accumulate 2min of:
Handstand hold

Core
5 sets
15 weighted back extensions

Logo_footer   
     © 2016 CrossFit Pyro
Logo_footer   

Website designed by Kempen-Design