Oct. 30, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Primer

2k Bike

3 Rounds of Cindy

Stretch: Saddle Pose

WOD: 21-15-9

Box Jump Overs 24/20″ Thrusters 95/65lbs

Calories on Bike

Lifts:

A- Sandbag Squats 100-150/80-100lbs 5×12

B-Bent Over Barbell Row 3×12

Optional “Perfect Pace”

Run 400m x 5

Rest 2:00

Hold 1mi PR Pace throughout

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