Nov. 26, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

RETEST WEEK OCT 15 was test week if you want to check out how you compare

Warm Up: Jog 1mile

LIFT:

Find 1RM Snatch

then

AMRAP 5 Minutes Max Rep Squat Snatch @85%

WOD: For Time

70/40 Calories on bike

45 Wallballs 20/14lbs

20 DB Box Step Overs 50/35lbs 24/20″

Shuttle sprints x5

run to end of other building and walk back

Optional: work for 8 mins for skill

1 Muscle Ups with 1 ring dip (try to get as many as poss up to 20)

subs work on 20 CTB or reg pullups + 20 ring dips

Snatch (1 rm)

Snatch (1 rm)

Leave a Reply

Your email address will not be published. Required fields are marked *

Current ye@r *