Oct. 24, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 1.5k Bike Then

20 Burpees

:20 HS hold20 Box Jumps

:20 Dead Hang

2. Lift – FSquat Snatch4 @ 70%3 @ 75%2 @ 80%4 @ 72.5%3 @ 77.5%2 @ 82.5%4 @ 75%3 @ 80%2 @ 85%Drop and Reset

3. Interval – Rotate Movements Until You Complete 3k Bike

1: 8 Pistols 2: 8 HSPU

then 1 min Max Distance Bike

4. Skill – 5 Rounds 8 DB Burpee Box Step Overs 70s/50s to 24/20″Rest 2:00

7. Optional Accessory – 4 rounds:

8 Pendlay Rows (moderate heavy load)

10 V Ups

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