“343”
For time:
343 burpees
Firebreathers
Weight vest on
Options
343 cals air bike
or
343 box step ups 24/20
On September 11 2001, 343 New York City Firefighters lost their lives at World Trade Centre catastrophic incident. Remember the fallen
BURN
2 rounds for time:
100 cals row
50 sit ups
50 squats
50 push ups
50 walking lunges
43 wall balls 20/14
Accessory work
Shoulders of steel
Waiter carry 100ft
Conditioning
343 ZEUS double unders
Weightlifting
Hip snatch 3×5
Gymnastics
30 false grip ring rows
Core
Paralette L-sit hold 1min
Strength
E2M10M
Sumo deadlifts
5-5-5-5-5
Fixed weight @60% of 1RM deadlift
METCON
“ACE”
15min AMRAP
100m dash
50 double unders
1 pegboard ascent
Modified
100m dash
50 double unders
1 rope climb
Lite
100m dash
50 single unders
3 ground to stand rope pulls
A flying ace, fighter ace or air ace is a military aviator credited with shooting down several enemy aircraft during aerial combat. The actual number of aerial victories required to officially qualify as an ace has varied, but is usually considered to be FIVE or more
**Do you have what it takes to be a CrossFit Pyro ACE athlete? Perform 5 or more rounds in the “ACE” workout Rx
PYRO WEIGHTLIFTING
Muscle snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
Snatch
1-1-1-1-1
Front squat
1-1-1-1-1
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
40 toes to bar AFSAP
Weightlifting
Snatch grip sot press 3×5
Gymnastics
Box deficit paralette handstand push ups 3×5
Core
30 GHD situps
