The Rogue Liftoff is Saturday and Sunday. Sign up online at www.crossfitgames.com/liftoff
Sign up on Rhinofit to secure your heat time. Show up, get some wicked new PRs. If you don’t want to sign up with the crossfit games, it’s all good. You should still come Saturday and Sunday. Just do the lifts and the workout. It’s gonna be super fun. Everybody should be on this. The whole weightlifting cycle was built leading to this. Time to test it out!!
Technique
15min
Snatch
Clean and jerk
Pyromania III fitness festival dates are set. July 20th, 21st and 22nd. 3 days of awesome workouts. Same sex partner friendly competition that will test your limits. Typical Pyro fashion, the workouts won’t be unveiled until the day of the competition but you can expect at least 6 workouts, anything from classic CrossFit METCONs to swimming, running, sprinting, heavy lifting and more. Secure the dates on your calendar now, find a partner and come have fun with all of us. To celebrate this announcement, today’s workout is a partner workout, just to give you taste of how fun this weekend is going to be.
METCON
Partner up!
On a running clock:
0-3min
15 cals row each alternating
10 wall balls each alternating 24/20
Max synchronized burpees
3-5min rest
5-8min
15 cals row each alternating
10 wall balls each alternating 24/20
Max synchronized burpees
8-10min rest
10-13min
15 cals row each alternating
10 wall balls each alternating 24/20
Max synchronized burpees
13-15min rest
15-18min
15 cals row each alternating
10 wall balls each alternating 24/20
Max synchronized burpees
Score is total burpees
