Sept. 15, 2018

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up: 3 Steady Rounds

15 Band Pull Aparts

10 Light Front Squats w/ :02 hold Ski 500m

LIFT:

Strict Press 3×10

then

2 Rep every 2:00 for 12 Minutes AHAP

Pause Power Position Clean Warm Up 4×3 @ 40-60% 1RM Jerk the final rep of each set Drop and Reset

Hang Clean (above knee) Every 2 Minutes for 12 Minutes 2 Reps @ 85%+ Jerk the last rep NO FAILS

WOD: For Time

80′ Back Rack Lunge Steps 105/75lbs

80 Double Unders

80 Push Ups

80 Double Unders

80′ Back Rack Lunges

Optional Run 2 miles

Come out smooth and build your pace throughout

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