14
10 '16
CrossFit Pyro’s grand opening is 2 days away. We’ll be doing an Open gym Saturday at 1pm until 2pm then if you’re up for it, we’ll need some help moving some stuff around, cleaning (actual cleaning, with wipes and such) and some overall maintenance around the our box. As little as 5min would get us a long way. We’ll have coffee and drinks. We’ll probably put in some Spikeball in there too.
Oly lift W6D4
Every 2 min for 10 minutes
3 snatch pulls
1 hang snatch
2 overhead squats
Build up to your max
METCON
5min AMRAP
5 dumbbell overhead squat right 35/25
5 dumbbell overhead squat left 35/25
10 Knees to elbows
Rest 3 minutes
5min AMRAP
10 overhead squats 95/65
20 situps
