Sept. 10, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up-

Floss Hips then

3 Steady Rounds

10 Good Mornings

Row 500m

2. Olympic Lift – For Weight

Misfit Clean Complex 2.0

Every :90 for 9 Minutes

2 Rep @ 75%+ of 1RM

You can build throughout sets

3. Met-Con – For Time 5 Rounds

50′ Back Rack Walking Lunge

Steps 95-135/75-95lbs

200m Run

40 Double Unders

18 Minute Cap

4. Bitch Work – For Completion

Run

800m x 4

Rest 2:00

Attempt to complete each

interval with negative splits

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