Nov. 9, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -4 Steady Rounds

Ski 300m

8 Strict Pull Ups

15 Wallballs 30/20lbs

2. Lift – Push Jerk

4×6 @ 82.5%

3. Conditioning – 3 Rounds

Run 800m

30 OH Squats 75/55lbs

20 Ring Dips

4. Conditioning – amrap 10 Minutes

20 Box Jump Overs 24/20″

20 Clean and Jerks 115/75lbs

20 Box Jump Overs 24/20″

15 Clean and Jerks 145/95lbs

20 Box Jump Overs 24/20″

10 Clean and Jerks 165/115lbs

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