April 4, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Row 500m

40 Empty Bar OHS

Row 500m

2. Lift – Power Snatch

Touch and Go no drop in sets

5×5

3. Metcon – For Time 2 Rounds

55 Wallballs 20/14lbs

45/35 Calorie Row

50 situps or 10-20 GHD Sit Ups

4. Gymnastics – For

Completion

Every 2:00 for 12:00

40′ HS Walk or 4 wall walks

Complete each length as

fast as possible

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