CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
1. Warm Up – 3 Steady Rounds
16 Perfect Push Ups
16 S-Arm DB Hang Snatch 50/35lbs
Row 300m
2. Lift – For Weight
Power Clean and Jerk EMOM for 10 Minutes 1 Rep @ 85%
3. Conditioning –
AMRAP 9 Minutes
8 Hang Power Snatch 95/65lbs 4 Bar Muscle Ups or transitions or ctb and ring dips
7 50′ Shuttle Sprints across gym is 1
4. Flush – For Completion
30 min bike casual pace