Sept. 12, 2019

Announcements

GYM CLOSED THIS SUNDAY FOR A SEMINAR. OPEN NEXT WEEK AGAIN!

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Floss Ankle then

3 Steady Rounds

12 Sit Ups or ghd’s

12 Heavy Russian Swings

12 Calorie Row

2. Strength – Back Squat

Find new 5RM

3. Olympic Lift – For Weight

Power Snatch

4 Rounds

:90 on

2:30 off

Singles @80-85%

Drop and Reset

4. Interval -for total time

3 Rounds

12-9-6

Deadlift

DB Box Step Over 50/35s 24/20″

Rest 3:00 after each “12-9-6”

Deadlft weights

R1 225/155lbs

R2 255/175lbs

R3 285/195lbs

20 Minute Cap * mod weights as needed

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