Dec. 3, 2019

Announcements

Happy Bday WODFATHER Claudio!

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up- 5 Rounds

10 Jump squats

5 Burpee Pull Ups

10 DB Alternating Split Snatch light

2. Lift -Bench Press

3×10 Build across sets, maintain speed.

3. Conditioning – For Time

400m Run or 500m row

40 wallball Bear Hug Step Through

Lunges 20/14lbs

20 Burpee Muscle Ups or ctb or pullups

40 wallball Bear Hug Step Through

Lunges 20/14lbs

400m Run or 500row

Target Time: 13-15 minutes

4. Interval – 3 Rounds

12-9-6

Squat Snatch 95/65lbs

Box Jump Overs 24/20″

Rest 1:00

Target Time: 12-15 minutes

5. Optional Accessories

Lunges 4×15 (2 Full Sets Per Side)

5x :20 superman hold

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