CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Warm Up – For Completion
2 Rounds
8/6 Calorie Row
8 Lateral Burpees Over Rower
50m Shuttle RUN (50 out, 50
back)
2. Lift- For Weight
Squat Snatch
5×3 @ 80%
Drop and Reset Rest as needed
3. Met-Con – For Time
20-15-10
Power Snatch 95/65lbs
Bar Facing Burpees
8 Minute Cap
4. Interval – AMRAP 6:00 x 4
Ski 1k/850m
100 Double Unders
Max Chest to Bar Pull OR REG Ups in
remaining time
Rest 2:00
*CHOOSE A DU NUMBER THAT WILL ALLOW YOU TO HAVE SOME TIME TO DO THE CTB!