CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Strict Handstand Push-ups
15 Strict Handstand Push-ups
Rest 2:00
15 Strict Handstand Push-ups
*us mats as needed or go from box- no kipping
2. 3-Position Power Clean
Build to a Heavy Complex
floor, above knee, hip
3. Conditioning
3 Rounds:
15 Hang Power Cleans (115/80)
15 Barbell-Facing Burpees
4. Row Conditioning
5 Rounds:
35/25 Calorie Row
Rest 1:00 between efforts