Dec. 4, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Distance)

1. Warm Up – 3 Rounds

200m Ski

:30 OHS Hold

10 Strict Pull-Ups

2. Lift – Every 2 Minutes For 12 Minutes

5 Touch and Go Squat Snatch

3. Conditioning – AMRAP 8 Minutes

30/24 Calorie Ski

60 Push Ups

Max Distance DB Farmers Carry

in remaining time 70/50s

Score is distance in feet

4. Bitch Work – AMRAP :45 x 6

Max Calories on AAB

:90 Rest

5. Optional Accessories:

Plank Hold :45-1:00 x 3 Rest as needed

Seated Alternating DB Front Raise

4×16 (8 Per Side)

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