Nov. 27. 2019

Announcements

Thanksgiving hours 9-11am.

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -2 Rounds

15 Calorie Row

20 Band Pull-Aparts

25 Wall Balls

:30 Hollow Hold

2. Lift – Every 2 Minutes For 12 Minutes

5 Touch and Go Squat Cleans

3. Conditioning – For Time

35-25-15-5 Burpee step over high box

8-10-12-14 Squat Clean Thruster 135/95lbs

4. Skill – Every 1:30 for 9 Rounds

4 Perfect Muscle Ups or ctb or butterfly pullups if you are working on them or mu mods

5. Interval -5 Rounds

10 Power Cleans 95-135/75-95lbs

10 Front Squats

10 Push Jerks

Each round must be unbroken. Rest as little as needed

between rounds

Leave a Reply

Your email address will not be published.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

Current ye@r *