Jan. 2, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up


Floss Elbow/Bicep

4 Steady Rounds

10 Dumbbell Push Press

15 Calories on Bike

20 Double Unders

2. Strength
 Push Jerk 5×4 @ 80%

3. Oly

Misfit Clean Complex Every :90 for 9 Minutes

2 Rep @ 75%+ of 1RM You can build throughout sets

4. Met-Con


For Time

3 Rounds

80′ Dumbbell Front Rack Walking Lunge 50/35s

8 Bar Muscle Ups

25/20 Calorie Row

*More Options:

Lighter DBs

2x Chest to Bar

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