“TRIFECTA”
CrossFit Games edition

Gymnastics

Skills
Pull ups
Kipping pull ups
Butterfly pull ups
Bar muscle ups
Ring muscle ups

METCON

For time:

30 muscle ups

Note: Bar or rings. Scale to pull ups, chest to bar pull ups, jumping muscle ups, banded pull ups. Pick something challenging for you

Weightlifting

CROSSFIT TOTAL

For max total load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

3 attempts at each lift in each 4-minute window.

Athletes will have a 4-minute window to perform each lift. Within that window the athlete may make up to 3 attempts. The athlete’s score will be the combined total of his or her heaviest successful lift at each station.

Time cap: 12 minutes total

Firebreathers

Pyro “BATTLEGROUND”

For time:
150ft kettlebells carry 70/53×2
2 rope climbs
400m hill run
Pyro obstacle course
400m hill run
2 rope climbs
150ft kettlebells carry 70/53×2

Men wear 20lbs vest
Women wear 14lbs vest

For time:

500m row
20 walking lunges
40 dumbell snatch 50/35
20 walking lunges
40 burpees
20 walking lunges
40 GHD situps
20 walking lunges
40 kettlebell swings 53/35
20 walking lunges
500m row

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