CrossFit Dragon Fire – CrossFit
Metcon (Time)
Warm up:3 Steady Rounds
10 Box Jump Overs 24/20″
10 Pull Ups
10 DB Squat Snatch 50/35lbs
LIFT: Strict Press
10×1 As Heavy As Possible-can build
Strict ring Dips
8-12 sets of 5
Keep rest short, but keep sets Unbroken
WOD: 4 Rounds
10 Front Squats 175/115lbs
2 Rope Climbs
50 Double Unders
OPTIONAL: Sprint 100m x 6
Walk back to starting line slowly for recovery/rest
*from door to down spout on other building