Oct. 12. 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm Up – For Completion

1. warm up

Rep Accumulation

Straight Through

50 Empty Bar Thrusters

100 Double Unders

:60 Hanging Knee Raise Hold

2. Lift –Push Jerk

4×6 @ 72.5%

3. Met-Con— For Time

Run 800m

20 Squat Cleans 155-185/105-125lbs

Run 600m

25 Box Jumps 24/20″

Run 400m

30 Strict HSPU

Run 200m

150′ HS Walk or 15 wall walks

*More Options

Lighter Squat Clean

Kipping HSPU instead of strict, or regular push ups ; Bear Crawl instead of HS walk

4. Interval – For Time

4 Rounds

6 Muscle Ups or jumping bar or ctb

24 Power Snatch 75/55lbs

AAB 1k

Rest 2:00

18 Minute Cap

Fewer Muscle ups or jumping muscle ups

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