Strength

Jerk waves

3 sets
3-2-1

Note: Same as last week, build up to a heavy single and back down for the next set. This is not meant to be a PR format

METCON

For time:

50cals row
50 toes to bar
50 dumbbell snatch 50/35

Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3

Weightlifting
Snatch grip sots presses 3×5

Gymnastics
Rope pulls 3xmax

Core
50 GHD sit ups

Teams of 2 (same or opposite sex)

5 rounds for time:

10 partner deadlifts 365/255
15 synchronized box jump overs 24/20
20 lateral med ball toss 15ft 20/14

Note: Bar at 305 with a female bar and use a 14lbs ball if opposite sex teams

Logo_footer   
     © 2016 CrossFit Pyro
Logo_footer   

Website designed by Kempen-Design