Nov. 10, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – roll out for 2 mins then

Alternating EMOM 8:00

row, bike or ski

10 Dumbbell Power Snatch

2. Strength -Snatch

6×3 @70% Drop and Reset

“Steady Krueger” – 10 Rounds

10/7 Calorie Ski

10 S-arm Hang DB Snatch 50/35lbs

5. Interval – 8 Rounds

15 Wallballs 20/14 to 10/9′

30′ HS Walk or 3 wall walks

Rest :30

Skill – For Completion

6 Rounds

4/2 Strict Pull Ups

5 Gymnastics Kipping Pull Ups

Rest 1-2 minutes

try and go right from strict into kipping staying on bar

Leave a Reply

Your email address will not be published. Required fields are marked *

Current ye@r *