CrossFit Dragon Fire – CrossFit
Metcon (Time)
10-9-8-7-6-5-4-3-2-1 of:
Kettlebell swing 53/35
Row calories (reset every time)
Three 400 meter runs at any time before you’re done
400m run done after any completed couplet. But you cannot just run 1200m at the begining or end. e.g. you can do 10 kbs and 10 row then run 400m, and not run another 400 until set of 4, for example–but you must do a total of three 400’s.