Strength

Deficit deadlifts

5-5-5-5-5

Note: 2inch deficit. Build to max

METCON

8min AMRAP

8 ring dips
50ft db front rack lunges 50/35

Accessory work
DB alternating shoulder press 3×10

Weightlifting
7 sets
1 power snatch + 1 snatch balance

Snatch pulls @110% of 1RM
2-2-2-2

Back squats
3-3-3-3

Gymnastics
5 sets
Max strict pull ups 3sec up, 3sec down

Core
Accumulate 90sec of L-sit hold

Logo_footer   
     © 2016 CrossFit Pyro
Logo_footer   

Website designed by Kempen-Design