Strength

Squat cycle W9D1 (Deload)

4 sets

2 front squats
4 back squats

*bar at 63% or 1RM front squat

METCON

12min AMRAP

8 burpees to target (6inch above reach)
8 toes to bar
8 deadlifts 225/155

Lite/beginners

12min AMRAP

8 burpees
8 knee raises
8 deadlifts 155/105

BURN

For time:

50cals row
5 hill runs
50cals bike
5 hill runs
50 wall balls 24/20

Accessory work
Shoulders of steel
Dumbbell lateral raises 8×10

Weightlifting
Hip snatch 5×5

Gymnastics
Accumulate 1min of handstand hold

Core
L-sit hold 5x max

Logo_footer   
     © 2016 CrossFit Pyro
Logo_footer   

Website designed by Kempen-Design