Aug. 25,2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Clean

EMOMx10: 3 Squat Cleans

2. Gymnastics Conditioning

practice unbroken set of muscle ups or transition work with dips and turn overs for 5 mins

3. Conditioning

21 Thrusters, 95/65

21 KBS, 2-pood/1.5-pood

500m Row

15 Thrusters, 95/65

15 KBS, 2-pood/1.5-pood

500m Row

9 Thrusters, 95/65

9 KBS, 2-pood/1.5-pood

500m Row

*** use proper kb weight for your body!

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