Oct. 10, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – For Completion

3 Steady Rounds

7 Strict Chest to Bar Pull Ups

15 Russian KB Swings 53/35lbs

50′ HS Walk or 5 wall walks

2. Lift – For Weight Power Snatch

EMOM for 10 Minutes

1 Rep @ 80%

These reps should be clean, snappy, and easy. We’re just priming you to move fast and well, so don’t creep up in weight. Get it done and move on.

3. Metcon – For Rounds and Reps

AMRAP 8 Minutes

30 Double Unders

15 Toes To Bar

10 Deadlift 155/105lbs

4. Flush – For Completion

30 minutes on the bike

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