Jan 8, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Distance)

1. Warm-up

Floss Shoulders

3 Steady Rounds

10 Strict Pull Ups

Row 15 Calories

2. Interval

Every 5 Minutes for 15

Minutes

8 Bar Muscle Ups or jumping ones or ctb or 2xpullups

16 Power Snatch 75/55lbs

24/16 Calories on Bike

Rest Remainder

3. Bitch Work

For Distance

Run 10:00 x 3

Rest 5:00

4. Strength

Deadlift

1×20

Last piece of the day

Warm up with lighter weight

before hitting your one set

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