New Year’s Day 4-8pm only

Announcements

Holiday schedule: New Year’s Eve 9-12 New Year’s Day 4-8

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm-up
 Floss Hips

3 Steady Rounds

10 Good Mornings

Row 500m

2. Met-Con

AMRAP 5 Minutes

5 Sumo DLHP 105/70lbs

5 Lateral Bar Burpees

3. Interval


Every 3 Minutes for 15 Minutes 12 Toes to Bar

12 Box Jump Overs 30/24″

12 Overhead squats 95/65

4. Accessory

Every 4 Minutes for 16 Minutes Run 300m

2 Legless or regular Rope Climbs Rest Remainder:

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