“TRIFECTA”

Gymnastics

Accumulate 1min of each:
Front planche
Handstand hold
Hollow body hold

Not for time:
100ft handstand walk

Note: If you don’t have handstand walk, use a spotter

Not for time:
20 false grip ring rows
20 low ring muscle up transitions
20 ring dips

Stretch 5min

Weightlifting

Snatch balance
3-3-3-3-3

*Technique focus, light and snappy

5 sets
4 power snatch
4 overhead squats

5 sets
4 power cleans
4 jerks

*Build to max. Power snatch and power cleans must be touch and go, no drops. Jerk is any style

Firebreathers

“ADAMBROWN”

2 rounds for time:

24 deadlifts 295/205
24 box jumps 24/20
24 wall balls 20/14
24 bench press 195/135
24 box jumps 24/20
24 wall balls 20/14
24 power cleans 145/100

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Logo_footer   
     © 2016 CrossFit Pyro
Logo_footer   

Website designed by Kempen-Design