April 10, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -10 Minute Steady Run row or bike

Floss Shoulders and Hips

2. Lift –

Back Squat 5×2 @90%+

3. Metcon -4 Rounds

Run 200m

10 Hang Squat Cleans 135/95lbs

4. Gymnastics – For Time

10-8-6-4-2

Burpee Box Jump Overs 24/20″

Bar Muscle Ups or ctb or your mod

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