Dec. 5, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

4:00 Row Then

8 Burpee Pull Ups

8 Hang Muscle Cleans

6 Burpee Pull Ups

6 Hang Power Cleans

4 Burpee Pull Ups

4 Hang Squat Cleans

2. Strength – Every 2:30 for 10:00

10 Front Squats

Flush on C2 Bike During

Rest Periods

Heavier than week 2

Interval – For Time

4:00 on 1:00 off until you

accumulate*

150 Calorie Ski

150 Push Ups

*Partition any way

4. “Spewie Griffin” –

Every 2:00 for 20 Minutes 300m Run

In remaining time, walk as recovery

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