April 18, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Move Steady Through

500m Ski

30 Light Hang PowerSnatch

500m Ski

2. Lift – For Weight

Power Snatch

Touch and Go

5×5

(Heavier than last time)

3. Metcon – For Completion

Every 4:00 for 24:00

400m Run or distance that you can finish ea time in 4 min window with a little rest

4. Gymnastics

Every 3:00 for 15:00

50 Double Unders

3 Rope Climbs

*scale as needed to fit in the 3 min window

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