Oct. 30, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – 3 Steady Rounds

16 Perfect Push Ups

16 S-Arm DB Hang Snatch 50/35lbs

Row 300m

2. Lift – For Weight

Power Clean and Jerk EMOM for 10 Minutes 1 Rep @ 85%

3. Conditioning –

AMRAP 9 Minutes

8 Hang Power Snatch 95/65lbs 4 Bar Muscle Ups or transitions or ctb and ring dips

7 50′ Shuttle Sprints across gym is 1

4. Flush – For Completion

30 min bike casual pace

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