Oct. 10, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -4:00 Any machine

Then

20 Empty bar Hang Power

Snatch

10 Ring Rows

20 Overhead Squats

10 Gymnastics Kips

20 Lateral Bar Burpees

2. Lift – Every 4:00 for 20:00

Max Rep Touch & Go Squat Snatch

Round 1: 70% Round 2: 75%

Round 3: 80% Round 4: 75%

Round 5: 70%

3. Conditioning – For Time 5 Rounds

Ski 500m

20 Double DB Snatch 25-35s/15-25s

Bitch Work – For Reps 12 Rounds

:40 Row for Meters Rest :20

Row slightly faster than your 2K PR pace

4. Skill – For Completion

15-12-9 Strict HSPU*

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