CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Warm Up –
10 Deadlifts (Light)
10 Front Squats (Light)
10 Gymnastics Kips
10 Squat Cleans
10 Push Jerks
2. Lift – Find a 3RM Touch and Go
Squat Snatch
3. “Chalk on the Wild Side” –
For Time
30/25 Calorie Row
20 Clean and Jerks 135/95lbs
50 Toes to Bar
Rest 3:00
30/25 Calorie Row
20 Power Snatches 135/95lbs
40 Chest to Bar Pull Ups
Rest 3:00
30/25 Calorie Row
20 Overhead Squats 135/95lbs
30 Bar Muscle Ups or ctb or pu’s
*mod weight as needed to be able to move 2-3 reps at a time.