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