Oct. 20, 2018

Announcements

35% off Fit Foods delivery tomorrow, don’t forget to get your order in today! To place order call the Waterfront location and say you want the Sunday delivery at Dragonfire.

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm up Primer AMRAP 5 Minutes

Run 400m

25 Box Jumps 20/16″

Max Wallballs in remaining time

Stretch: Ankles/Calves

LIFT: Find 1RM Jerk from Rack or blocks

then

“For Time” 20 Power Clean + Split Jerk at 80% of Jerk Max

WOD: AMRAP 5 Minutes

25 Double Unders

10 Shoulder to OH 95/65lbs

Optional : 40 Minute Run or 20 min scaled down

Run out 20 or 10 minutes, Run back 20 or 10 minutes

Two part test: Total distance covered and How close you get to the start point at the end

Split Jerk (1rm)

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