Nov. 29, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 4 Steady Rounds

15 DB Thrusters (light)

15 Push Ups

15/10 Calorie Bike

LIFT:

Find 1RM Front Squat

WOD: For Time

15 HSPU

15 Power Snatch 75/55lbs

12/12 9/9 6/6 3/3

Optional – 5 Rounds

Max Rep Bench @ Bodyweight (or less-but heavy) Rest 2:00

Max Rep Pull Ups -no coming off bar Rest 2:00

1rm: Front Squat (1rm)

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