Oct 26, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Row 500m Then

3 Rounds

5 Burpee Broad Jumps

10 Pause Back Squats

:15 AAB

2. Lift –Back Squat 5×5 @90% of 5RM

3. Conditioning – For Time

40 Clean and Jerks 135/100lbs

*5 Chest to Bar Pull Ups every minutes starting at 0:00.

4. Bitch Work –

900m Row

Rest 5:00

700m Row

Rest 4:00

500m Row

Rest 3:00

300m Row

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