Oct. 27, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)


AMRAP 4 Minutes

30 Heavy Russian Swings

30 Push Ups

Max Distance Row

Stretch: Couch Stretch


Pause Front Squats


1 full second pause in the bottom

Power Snatch 4×1

Snatch Pull 4×1

Snatch Deadlift 4×1

Run 4 Miles or bike or row for 40-45 mins

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