Nov. 7, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – 3 Steady Rounds

Row 400m

15 Empty Bar Hang Squat Clean

Thrusters

:30 Freestanding HS Hold

2. Lift – Power Snatch

EMOM for 10 Minutes

1 Rep @ 85%

3. AMRAP 6 Minutes

30 Double Unders

20 Air Squats

10 HSPU or reg pushups or hspu mod

4. Flush – 30 min comfort pace on bike or row

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