April 15, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up

100 Calories any Bike

2. Lift – For Weight

Zero Bounce Deadlift 4×4

@72.5-82.5% of 1RM

3. Metcon – 3 Rounds

500m Ski (or Row)

21 Overhead Squats 95/65lbs

21 Bar Facing Burpees

4. Gymnastics 4 Rounds

8 Strict HSPU

30 Double Unders

8 Kipping HSPU

30 Double Unders

10 Minute Cap

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