“HELEN” 3 rounds for time: 400m run 21 kettlebell swings 53/35 12 pull ups Then 10 min to establish 1 rep max hang snatch
After being in the garage for almost a year, CrossFit Pyro is expanding to it’s own space for July. 3515 2nd street NE in Greenview industrial. 3600sqft of awesomeness. 17ft ceiling, 2 massive bay doors facing east and west. Share this and we’ll be giving away 2 3 months unlimited memberships for you and a…
Team of 2: 15 minutes to find 1 rep max shoulder press. Score is both partner combined. For time: 100 wall balls 24/20 80 kettlebell swings 53/35 60 clusters 95/65 40 dumbbell step ups 24/20 35/25 20 strict chest to ring pull ups 10 bear complex 95/65 One partner works at a time. Partition as…
Strength Back squat 5-5-3-3-3-1-1-1-1 METCON 10 min AMRAP 15 strict knees to elbows 15 push ups
Do you have a good engine? For time: 100m run 10 double unders 200m run 20 double unders 400m run 40 double unders 800m run 80 double unders 400m run 40 burpees 200m run 20 burpees 100m run 10 burpees
Skills/ strength EM12M Odd: Max paralette L-sit Even: 20ft handstand walk METCON For time: 21-15-9 Power snatch 95/65 Overhead squat 95/65
Partner chipper For time: Run 400m 10 clean and jerks 135/95 40 sit ups 20 thrusters 95/65 30 toes to bar 30 wall balls 20/14 20 chest to bar pull ups 40 squats 10 bar muscle ups Run 400m Note: both partner work simultaneously. The run is together but afterwards, each partner will do different…
Rest day Seriously, rest!!! Back at it Sunday for a team wod
METCON 5 rounds for time: 200 meters run 2 wall climbs 4 L-sit pull ups 6 hang squat cleans 135/95 Mobility/ stretch 10 minutes
Strength E3M15M 5 unbroken deadlifts Build to max METCON 4 min AMRAP 10 overhead walking lunges 95/65 10 knees to elbow Rest 2 min 4 min AMRAP 10 hang kettlebell power snatch 53/35 10 box jumps 24/20 Rest 2 min 4 min AMRAP Run 400m Max burpees
