Oct. 14, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

Warm Up – 2 Fast Rounds

10 Squat Snatch 75/55lbs

10 Lateral Bar Burpees

Then after run to driveway entry and back

2. Lift- Squat Snatch

5×3 @ 82.5%

Drop and Reset Rest as needed

3. Met-Con – For Reps

AMRAP 6 Minutes

Squat Snatch 135/95lbs

*More Options

Lighter barbell

4. Interval- For Completion

Every 6:00 x 4

60 Double Unders

30 S-Arm DB Hang Clean and Jerk 50/35lbs

3 Rope Climbs

Rest remainder

4 Minute Cap Each Round

*More Options Lighter DB Fewer Rope Climbs

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