Nov. 27, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: AMRAP 4 Minutes

8 Goblet Squats

6 Burpees

Bike 8/6 Calories

then Couch Stretch 2:00/side


Find 3RM Back Squat

WOD: 3 Rounds

12 Thrusters 105/70lbs

15 Bar Facing Burpees

15 Toes to Bar

Row 2k Rest 5:00 (go hard)

Row 500m x 3 Rest :60 pace of 500m is exact average time as your 2k pace

Two part test: 2k time and Total time off exact 500m average (whether you’re over or under the time, that seconds off your average)

Back Squat (3 rm)

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