Jan. 27,2016

CrossFit Dragon Fire – CrossFit

Metcon (Weight)

1 Power Clean + 1 Hang Squat Clean + 1 Thruster – 5 sets total work up – post heaviest set done

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
girls 20″ box 26# kb 14# ball and 35# pp

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