“TRIFECTA”

Gymnastics

E2M10M (5 sets)

1 strict toe to bar
2 toes to bar
3 kipping pull ups (no butterfly)
2 knees to elbows
1 strict knee to elbow

METCON

For time:

3 rounds
10 handstand push ups
10 pistols

directly into

3 rounds
1 legless rope climb or 1 pegboard ascent
20ft handstand walk

Pyro weightlifting

Snatch complex
5 sets

1 snatch grip deadlift
1 hip snatch
1 hang snatch
1 snatch
1 overhead squat

Clean and jerk complex
5 sets

1 clean grip deadlift
1 hip clean
1 hang clean
1 clean
1 jerk

Note: Both are build to max

Firebreathers

“LOREDO”

6 rounds for time:

24 squats
24 push ups
24 walking lunges
400m run

U.S. Army Staff Sgt. Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010, in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, 1st Sgt. Jennifer Loredo; daughter, Laura Isabelle; stepdaughter, Alexis; and son, Eddie Enrique.

Logo_footer   
     © 2016 CrossFit Pyro
Logo_footer   

Website designed by Kempen-Design