CrossFit Dragon Fire – CrossFit

Metcon (Time)

Primer

AMRAP 4 Minutes

30 Heavy Russian Swings

30 Push Ups

Max Distance Row

Stretch: Couch Stretch

2:00/side

Pause Front Squats

5-5-5-5-5

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