Oct. 8, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

2:00 Squat Hold Then

3 Rounds

200m Run

10 Box Jumps 30/24″ (No rebounding)

10 Knees to Elbows

2. Strength – Back Squat

Find New 5RM

Lift 2 – Strict Press

4 @ 70%* 4 @ 75%* 4 @ 80%*

4 @ 80%* 4 @ 75%*4 @ 70%*

3. Conditioning -3 Rounds

22 Clean and Jerks 95/65lbs

22 Toes to Bar

200m Empty Sled Run

4. Interval – For Time

20 Burpee Box Jump Overs 24/20″

30 DB Push Press 50s/35s

40 Step Through Lunges*

Rest 5:00

20 Burpee Box Jump Overs 24/20″

30 DB Push Press 50s/35s

40 Step Through Lunges*

*20 Reps per side per

round. Lunge forward +

Lunge Backward = 1 Rep

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