Sept. 11, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Floss Elbow/Bicep then

4 Steady Rounds

10 DB Push Press

15 Calories on Bike Erg

20 Double Unders

2. Metcon – For Time

Row 2001m

Then

3 Rounds

9 Thrusters 135/95lbs

11 Toes to Bar

9 Squat Snatch 135/95lbs

11 Toes to Bar

4. Interval – 3 Rounds

15 Burpees to 6″ Target

12/10 Calorie Ski

9 Sandbag Cleans 150/100lbs

Rest 3:00

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