11/22/21

CrossFit Dragon Fire – CrossFit

Metcon (Time)

warm up: ring musle up practice or transitions or ring dips and pullups

Lift: 4 sets not for time

800-600-400-20 run 15 power snatches in between each run (light weight technique focused ub if possible)

WOD: 5 Rounds x AMRAP 3:

4 Devil’s Press (45-50’s/25-35’s)

6 Toes to Bar

24 Double Unders

Rest 1 Minute Between Rounds

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