CrossFit Dragon Fire – CrossFit
Metcon (3 Rounds for reps)
Warm up: 3 Rounds
10 DB Squat Cleans
Row 20 Calories
:20 HS Hold
LIFT: EOMOM for 12 Minutes
4 Squat Clean and Split Jerk 65%+
1RM RDLs
WOD:
AMRAP 3 Minutes
8 OHS 115/75lbs
10 HSPU
Rest 2:00
AMRAP 3 Minutes
6 OHS 135/95lbs
8 HSPU
Rest 2:00
AMRAP 3 Minutes
4 OHS 155/105lbs
6 HSPU
OPTIONAL: Ski 80/60 Calories for time EMOM until completion perform 1 Rope Climb