Dec. 4, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up Floss Ankles Then

3 Steady Rounds:

6 Strict Pull Ups

12 Toes to Bar

Row 18 Calories

24 Air Squats

2. Strength 5RM Back Squat

3. Met-Con-5 Rounds For Time

2 Rope Climbs

12 Toes to Bar

12 Shoulder to Overhead 115/75lbs

4. Interval AMRAP 20 Minutes Max Distance on bike

Back Squat (5 rm)

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