July 28, 2020
CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Warm Up –
Every 2:00 For 8:00
Row 12/9 Calories
5 Slow Empty bar front rack GFY’s*
*Reverse lunge right, left, squat
2. OLY – 1RM Clean & Jerk
3. Conditioning – For Time 4 Rounds
100 Double Unders
15 Hang Power Snatch 115/80lbs
4. Skill – For Completion
AMRAP 2:00
Max Reps Ring Muscle Ups or transitions or ctb
Rest 3:00
AMRAP 1:30
Max Reps Ring Muscle Ups
Rest 4:00
AMRAP 1:00
Max Reps Ring Muscle Ups
7. Optional Accessory
Every 3:00 for 15:00
2-3 L-Sit Complex (for QUALITY)
12 Strict Press (light weight)
Wall Sit in remaning time