Nov. 17, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Foam Roll Lats 1:00/ Side Then

AMRAP 4:00

15 Hang Squat Clean and jerks

15 GHD sit ups

Ski in remaining time

2. Strength – Snatch

6×3 @75% Drop and Reset

“MACE” – For Time

30 Clusters* 115/80lbs

*Cluster jerks permitted

3. Bitch Work – 3 Rounds

50/38 Calorie Row

Rest 1:00

40/30 Calorie Row

Rest 1:00

30/22 Calorie Row

Rest 1:00

Skill – practice HS Walks or hs holds for 5 mins

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