“DOUBLE TAP”

2 rds

Run 800m
12 deadlifts
9 hang squat cleans
6 shoulder to overhead
3 rope climbs

Rx 155/105
FB 185/125 Pegboard ascent
Lite 95/65

Pyro weightlifting

Power snatch (drops allowed)
2-2-2-2-2

Snatch high pulls @90% of 1RM snatch (no drops)
3-3-3-3

Front squats (5sec pause at bottom)
2-2-2-2-2

Accessory work
Shoulders of steel
Lateral plates raises 3×8

Weightlifting
Split jerk press 5×5

Gymnastics
5min free standing handstand hold

Core
Hanging L-sit hold 1min

Logo_footer   
     © 2016 CrossFit Pyro
Logo_footer   

Website designed by Kempen-Design