Dec. 3, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up:

Floss Quads above the knee Then

2 Steady Rounds

Bike 1k on AAB

30 Alternating Jumping Lunges

15 Banded Good Mornings

2. Strength

Find your 1RM “Misfit Clean Complex”

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

3. Met-Con2 Rounds For Time: 40/24 Calories on AAB

20 Hang Clean and Jerk 135/95lbs

4. Interval

Every 3 Minutes Until Failure *30 Minute Cap

Row 500/450m

10 Kipping Hspu’s

*More Options:

Less HSPU on the first round Standard Push Ups

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