Nov. 28, 2018

CrossFit Dragon Fire – CrossFit

Metcon (3 Rounds for reps)

Warm up: 3 Steady Rounds

80′ HS Walk or 5 wall walks

8 Deficit HSPU 2″ -kip or strick

Row 500m

LIFT:

Find 1RM Clean

then

AMRAP 5 Minutes Max Rep Squat Clean @85%

WOD: AMRAP 4 Minutes x 3 Rest 2:00

Row 500m/400m

15 Deadlifts 225/155lbs

Max Rope Climbs in remaining time

*count row as 1 rep

Optional: For Time

400m dball or kB or db Carry (any way)

80-100/50-80lbs

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