Sept. 14, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

15 Burpees then

3 Rounds

150m Row

10 Jump Squats with empty bar

10 Ring Rows

then 15 Burpees

2. Strength -Back Squat Find 5RM

3. Lift 2 -Bench Press

6 @ 60% 6 @ 65% 6 @ 70%

6 @ 65% 6 @ 60%

5. Conditioning – For Time

50 Power Snatch 95/70lbs*

*7 Toes to Bar EMOM

starting at 1:00 *

3. “Don’t Sand So Close To

Me” – For Reps

AMRAP 6 Minutes x 3

Ski 650/600m

80 Double Unders

Max rep dball over sholder* 100/80lbs in

remaining time

Rest 3:00 Between AMRAPs

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