April 6, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 4 Rounds

10 Calories on Bike

10 Push Press 75/55lbs

2. Lift – Front Squat

3×8 @70%+

3. Lift – For Weight

Push Press

2-2-2-2-2

Build weight over sets

4. Metcon –

Every 3:00 for 24:00

350/275m Row

5. Gymnastics

6 Rounds

15/10 Calories on AAB

1 rope climb or legless rope climb

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