10 rounds for time:

200m row

30sec rest between rounds

METCON

For time:

100 double unders
20 burpees over the rower
750m row
80ft single arm overhead walking lunges 50/35
750m row
20 burpees over the rower
100 double unders

*Lunges: 20ft lengths x 4. Switch arm as needed but only after 20ft lengths
Timecap: 20min

Scaled
For time:

100 single unders
15 burpees over the rower
500 m row
80ft walking lunges
500m row
15 burpees over the rower
100 single unders

Accessory work
Shoulders of steel
Crossover symmetry 3 movements 3×10

Weightlifting
Power snatch waves
3 sets
5-4-3-2-1-1
Drops allowed. Pick something challenging for each sets. Reset the weight after each sets. You can go fixed or increase. Go with how you feel.

Gymnastics
Rope pull ups 3×8

Core
L-sit hold 5xmax

Logo_footer   
     © 2016 CrossFit Pyro
Logo_footer   

Website designed by Kempen-Design