Sept. 12, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

4:00 Sled Pull Then

10 dball Deadlifts

10 dball Squats

1 Rope Climb

10 Wallballs

10 Medball Cleans

1 Rope Climb

2. Strength – For Weight 3″ Deficit Deadlift10x3 @65% 1RM Conventional Deadlift Focus on leg drive in the first pull – be aggressive squeezing glutes to push hips through as the bar passes your knee.

3. OLY – Max UB Power Snatch in one set 95-11565-80lbs

4. “Nine Inch Snails” – For Time

10 Rounds

24 Double Unders

16 Calorie Row

12 Wallballs 20/14lbs

8 Burpee Box Jump Overs 24/20″

7. Skill – Every 2:00 for 20:00 Max Distance HS Walk in :30 or hs hold on wall or wall walks

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