Sept. 14, 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 Wrists then

4 Steady Rounds

10 Heavy Wallballs

12 OH Walking Lunge Steps w/

Empty Bar

Run 200m

2. Metcon – For Time

3 Rounds

50′ Sled Push heavy

25 Wallballs 20/14lbs

50′ HS Walk or 5 wall walks

15 Minute Cap

3. Interval – For Completion

Misfit Medley #4

AMRAP 5 Minutes

10 DB Snatch 35/25lbs

5 Pull Ups

Rest 2:00

For Time

80/50 Calories on AAB

Rest 2:00

AMRAP 5 Minutes

8 DB Snatch 50/35lbs

4 Chest to Bar

Rest 2:00

For Time

25 Overhead Squats 185/125lbs

Bar comes from ground

Rest 2:00

AMRAP 5:00

6 DB Snatch 70/50lbs

3 Bar Muscle Ups

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