July 25, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Alternating EMOM 8:00

8 Devils Press

10 Cal Bike

2. Lift – For Weight

Death By Unbroken Shoulder to OH

135/95

3. Lift 2 – Pause Overhead Squat

3×1 Warm Up Reps with 5 Second Pause

4×1 Working Sets

3×1 Movement pattern focus reps with 5 Second Pause

5. Event – For Time

15 Deadlift 225-255/135-165lbs

5 Rope Climbs

Run 1000m

12 Deadlift

4 Rope Climbs

Run 800m

9 Deadlift

3 Rope Climbs

Run 600m

6 Deadlift

2 Rope Climbs

Run 400m

3 Deadlift

1 Rope Climbs

Run 200m

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