CrossFit Dragon Fire – CrossFit
Metcon (Time)
EMOMx 9:
3 Power Cleans + 3 Front Squats + 3 Push Jerks – pick a challenging weight 75% or above of max pwr clean
2. Conditioning
1 Mile Run
21 KB Swings (70/53)
21 Goblet Squats (53/35)
800 Meter Run
15 KB Swings (70/53)
15 Goblet Squats (53/35)
400 Meter Run
9 KB Swings (70/53)
9 Goblet Squats (53/35)