Nov. 21, 2020
CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Warm Up –
4:00 Machine of Choice Then
10 KB Sumo Deadlifts
10 KB Pull Throughs (https:
//www.youtube.com/watch?
v=S7nD_0KovBI)
10 KB High Pulls
10 Lateral Burpees over KB
2. Strength – Every 2:30 for 10:00
8 Front Squats
Flush on C2 Bike During Rest Periods
4. Conditioning -Every 2 Minutes for 12
Minutes including 0:00
14/10 Calorie AAB
Max Rep KB Swings 53/35lbs in remaining time
No rest Score is total Swings.
5. “Run Weasley” – For Time 5 Rounds
800m Run* or row 1k, or 600m on air runner
Rest 1:30
Start at your 5K PR Pace and work to be faster each interval