Nov. 4, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

2 Fast Rounds

Run 100m

6 Power Clean and Push Press

95/65lbs

12 Jumping Lunges

2. Lift- For Weight

Squat Snatch

1 @80%

1@85%

4×1 @90%+

1 @80%

3. Conditioning – For Time

25/18 Calorie AAB

25 Push Ups

25 DB Box Step Overs 50/35s to

24/20″

25 Strict HSPU

25 Back Rack Walking Lunge

Steps 135/95lbs

4. Interval – 4 Rounds

15 Power Snatch 95/65lbs

15 Pull Ups

60 Double Unders

Rest 1:00

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