CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Warm Up 4 Rounds
:20 Hang from Pull up Bar
6 Shoulder Press from Split Position*
6 Ghd or 10 abmat Sit ups
2. Strength – Split Jerk
5 @62.5% 5 @65% 5 @67.5%
5 @70% 5 @72.5% 5 @62.5%
OLY – For Weight
Every other minute for 20 Minutes
Snatch Skill Complex for quality:
1 Drop Snatch + 1 Pause OHS + 1 Pause Power Position Snatch + 1 Pause OHS
3. “Slugs Bunny” –
30 Sit Ups
200m DBALL Carry 100/80lbs
30 Sit Ups
Bitch Work -5 Rounds
100m Ski
Rest 2:00