Dec. 3, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 2 Rounds

15 Wallballs

15 Band Pull Aparts

15 Calorie any Machine

2. Strength -Split Jerk

5 @67.5% 5 @70% 5 @72.5%

5 @75% 5 @77.5% 5 @67.5%

4. OLY – Every other min for 20

Snatch Skill Complex for quality:

1 Drop Snatch + 1 Pause OHS +

1 Pause Pwr Pos Snatch + 1 Pause OHS

3. “Winnie-The-Flu” –

50/40 Calorie Bike

35 Burpees to 12″ Target

Bitch Work – AMRAP 20 Minutes

125/100m Row, Damper @ 10/9

Rest 2:40

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