“TRIFECTA”

Gymnastics

For time:
50 strict handstand push ups

Note: Just kidding

Practice front scale for 5 minutes
Practice back scale for 5 minutes

Accumulate 1min of:
Front planche hold
Rope hang hold (Like rope climb grip)

METCON

21-15-9

Knees to elbows
Box jumps 30/24

Weightlifting

5 sets
3 power snatch
3 overhead squats

5 sets
3 power cleans
3 front squats

Firebreathers

For time:

“ANNIE”

50-40-30-20-10
Double unders
Sit ups

right into

“HANG GRACE”

30 hang clean and jerks 135/95

***Whenever you drop the bar, perform 5 bar facing burpees***

Note: BOOM!!!

Logo_footer   
     © 2016 CrossFit Pyro
Logo_footer   

Website designed by Kempen-Design