Jan. 9, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up

Floss Hips

4 Steady Rounds

10 Box Step Ups w/

Dumbbells

10 Calories Bike

10 Push Ups

2. Strength

Push Jerk

5×3 @ 85-90%

3. Oly

Misfit Snatch Complex

Every 2:00 for 8 Minutes

3 Reps @ 70%+ of 1RM

You can build throughout sets

*More Options:

Lower Percentages

4. Met-Con

“JT”

21-15-9

Handstand Push-Ups

Ring Dip

Push Ups

*put time in box below as this is a hero wod

Push Jerk (5×3)

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

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