Aug. 13, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up-

Floss Ankles then

3 Steady Rounds

6 Strict HSPU use mat as needed

12 Toes to Bar

Row 18 Calories

24 Air Squats

2. Strength -Back Squat

Find 5RM

3. Met-Con – For Time

12 Devils Press 50/35s

400m Row

9 Minute Cap

4. Interval – For Reps

Every 5:00 for 15:00

15 Deadlift 225/145lbs

20 Toes to Bar

75′ HS Walk or 7 wall walks

*take down reps as need to complete work in the 5 min frame with maybe 15 secs to spare (ex. 10,15,5)

Back Squat (5 rm)

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