CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Warm Up – 3 Rounds
:60 Goblet Squat Hold
200m Row
7 Burpee Box Jumps
2. Lift – Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%
3. Metcon – 4 Rounds
12/10 Calorie Ski
12/10 Calorie Row
12 Power Snatch 95/65lbs
Rest :60
4. Gymnastics –
10-9-8-7-6-5-4-3-2-1
Burpee to 6″ Target
Strict Pull Ups
10 Minute Cap