CrossFit Dragon Fire – CrossFit
Metcon (Weight)
1. Snatch Complex
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch
2. Gymnastics Conditioning
7 Rounds of:
1 Strict Muscle up + 1 Dip or muscle up work of any kind
3. Conditioning
“Fortitude”
EMOMx30
Odd: 12-15 Cal Row
Even: 12-15 Burpees