Dec. 22, 2016

Announcements

SAT. AM 10am-12 is 12 Days of Christmas wod! Come warm up and we will ALL go at same time 🙂 Sunday gym Closed.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Snatch

60%/2

65%/2

70%/2

(75%/2)2

2. Clean & Jerk

60%/2

65%/2

70%/2

(75%/2)2

3. Front Squat

(65%/2)3

4. Conditioning

5RFT:

20 Calorie Row

10 Thrusters (105-115/75-85#)

*pick a weight where you know that the thrusters will be broken in no more than 2 set’s preferable the 1st 2 sets ub

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