Oct. 7, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – primer

AMRAP 2 Minutes

12 Power Clean and Jerk 105/70lbs

15 Pull Ups

Max Double Unders in remaining time

2. Lift- Squat Clean

8×2 @ 80%

Drop and Reset Rest as needed

3. Met-Con – For Time

15-12-9-12-15

Overhead Squats 105/70lbs

Pull Ups

Calorie Row

15 Minute Cap

4. Bitch Work- For Reps

Every 7:00 For 21:00

Run 1200m

Max Clean and Jerks 95-135/75-95lbs

No Rest

*More Options Shorter Run lighter bar

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