Nov 24, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up –

EMOM 8:00 (:40 of work)

Bent over rows

Ski Calories

OHS

Kb Deadlifts

2. Strength – Snatch 6×3 @80%

Drop and Reset

3. “Hermione Danger” – 9 Rounds

Row 250m

6 Dball over shldr 100/80

4. Bitch Work –

6 Rounds

0:30 Ski for meters Rest :15

4 Rounds

1:00 Ski for meters Rest 0:30

2 Rounds

2:00 Ski for meters Rest 1:00

1 Rounds

4:00 Ski for meters Rest 2:00

5. Skill – practice mu’s or subs for 5 mins

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