June 18, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

5:00 bike Then

Alternating EMOM 6:00

O: 10 KB Taters

E: 10 S-Arm KB Lunge Steps (5/5)

2. Lift – Front Squat

Work up to a single near

90% Then 10×3 @60% Tempo Down, Speed up

3. Lift 2 – Push Press

4 @75% 3 @80% 2 @85%

3 @80% 4 @75%

4. Conditioning – For Time

8 rounds

6 Squat Snatch 95/70lbs

10 Pull Ups

Optional

Back Rack Split= squats 3×10 {5 Per Leg)

Push Ups 3×20

Planks 3x 1:00

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