April 19, 2017

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Conditioning

3RFT:

500m Row

400m Run

Rest 3:00 between rounds

2. Stamina Conditioning

2 round otm:

Odd: 7 TTB + 7 OHS (115/85)

Even: 7 Bar Facing Burpees + 7 TTB

3. Gymnastics Conditioning

3 Sets:

In a 2:30 minute window, complete:

1:45 of “paced” Ski Erg

Max handstand push ups in remaining 45 seconds

*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr

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