Strength

Back squats
5-5-3-3-3-1-1-1-1

*Build to max

METCON

15min EMOM

4 shuttle runs 20ft
4 burpees
4 shuttle runs 20ft

Note: If you complete all the reps before the minute, rest. If you cannot complete all the reps in the minute, subtrac 1 rep of each movement

Accessory work
Shoulders of steel
Arnold press 3×10

Weightlifting
Barbell cycling
Every 80 seconds for 5 sets
6 clean and jerk 135/95

Clean pulls @110% of 1RM
3-3-3-3

*Drops allowed

Snatch balance (Light and snappy)
3-3-3-3-3

*5 sec hold at bottom

Gymnastics
30 ring dips

Core
15 L-pull ups

Logo_footer   
     © 2016 CrossFit Pyro
Logo_footer   

Website designed by Kempen-Design