Nov 19, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up 4 Rounds

:20 Hang from Pull up Bar

6 Shoulder Press from Split Position*

6 Ghd or 10 abmat Sit ups

2. Strength – Split Jerk

5 @62.5% 5 @65% 5 @67.5%

5 @70% 5 @72.5% 5 @62.5%

OLY – For Weight

Every other minute for 20 Minutes

Snatch Skill Complex for quality:

1 Drop Snatch + 1 Pause OHS + 1 Pause Power Position Snatch + 1 Pause OHS

3. “Slugs Bunny” –

30 Sit Ups

200m DBALL Carry 100/80lbs

30 Sit Ups

Bitch Work -5 Rounds

100m Ski

Rest 2:00

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