CrossFit Dragon Fire – CrossFit
Metcon (Time)
Hand stand push up work- 5×5 or 9×3 strict or kipping – use mat as needed
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)
Midline
NFT
21-18-15-12-9 Abmat Sit-Ups
back Extensions on floor