Oct. 29, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

warm up: 3 Steady Rounds

12 Medball Cleans

16 Tall Box Step Ups

20 Calories Row

Lift:

Clean and Jerk 6×3 @ 70-75%

WOD: 5 Rounds

15 Bar Facing Burpees

20 Wallballs 20/14lbs

25 Single DB Hang Clean and Jerk 50/35lbs

WOD 2 nft: 2 Rounds

30/20 Calories on bike

15 Deadlift 225/155lbs

15 Pull Ups

Rest 3:00

Clean and Jerk (6×3)

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