Join us Saturday November 11th at 11am for the CrossFit Games Open prep session. We’ll discuss everything you need to do well or do better at the 2018 Open. We won’t just be talking, we’ll hit an open workout just like the real thing with a judge.
Stairs workout Sunday November 12th at 10am. There will be no classes at Pyro on that day. Let’s all meet at the stairs for 10. If you have weight vest, bring it. If you don’t have a weight vest, bring a backpack with rocks in it. We’re going no matter what the weather looks like, no kidding. Just dress accordingly
METCON
Do you even cardio bros?
3 rounds for reps:
1min burpees over the rower
1min row for cals
1min shuttle runs 25ft
1min kettlebell swings 53/35
1min double unders
1min rest between rounds
Score is total reps for all 3 rounds combined
Note: Everybody can Rx this!!!
Maintenance/Mobility
10min
Weightlifting
Power snatch (not touch and go)
2-2-2-2-2
Snatch balance
2-2-2-2-2
Snatch grip deadlifts 120% of 1RM snatch
2-2-2-2-2
Front squats
2-2-2-2-2
