Foothills track workout + beach volleyball/spikeball Sunday July 8th at 12 until 2pm

Last day to register for Pyromania III and receive your awesome comp athlete tshirt/tank top. You’ll still be able to register after but won’t be getting the tshirt. Get on it today!!
Here’s the link:
https://www.eventbrite.ca/e/crossfit-pyro-pyromania-iii-fitness-festival-tickets-42618285439

**COMPTRAIN benchmark**

“VAN DAMME”

For time:

30 power snatch 135/95
10 ring muscle ups
30 power clean and jerk 135/95
10 ring muscle ups
30 thrusters 135/95
10 ring muscle ups

Scaled

Option 1:

For time:

30 power snatch 95/65
10 chest to bar pull ups
30 power clean and jerk 95/65
10 chest to bar pull ups
30 thrusters 95/65
10 chest to bar pull ups

Option 2:

For time:

30 power snatch 75/55
10 banded pull ups
30 power clean and jerk 75/55
10 banded pull ups
30 thrusters 75/55
10 banded pull ups

Note: We gave you 2 scaling options but you can scale anywhere in between. Rx the load with bar muscle ups would be a good option or lighter weight but with muscle ups would be a good option as well

**COMPTRAIN Challenge**
Perform this workout as prescribed under 13min and you receive a special edition COMPTRAIN tshirt. Make sure to video your workout if you think you can do it

**PYRO challenge**
Perform this workout with the prescribed weight with rings or bar muscle ups under 16min and you receive a PYRO sticker. Honour system