Aug. 26, 2015

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

A. 3×3 Snatch Balance

B. 2×2 Hang Squat Snatch

C. 1×1 Squat Snatch

2. Strength

5×3 Front Squats

3. Strength

5×5 Bench Press

4. Conditioning

EMOMx20:

Min 1: 15/12 Cal Row

Min 2: 15/12 Cal Airdyne

Min 3: 200m Run

Min 4: 50 Double unders

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