CrossFit Dragon Fire – CrossFit
Metcon (Calories)
Straight Through
50 Thrusters 45/35lbs
40 Push Ups
150′ HS Walk
LIFT:
Back Squat 4×6 @75%+ 5-10lbs Heavier than last week
Snatch
Warm Up 4×2 @ 60-70% w/ pause at knee drop and reset
then
7×1 @ 80-90%
WOD: AMRAP 4:00 x 3 Rest 2:00
15 bench at 79%of max
12 Ring Dips
Max Distance on Rower in remaining time