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