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

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