Sept. 19, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 400m Run then

10 Hip Extentions

8 DB Push Press

10 ab mat or GHD Sit Ups

8 DB Squat Cleans

10 Hip Extentions

8 DB Thrusters

2. Lift -EMOM 15 Minutes

1-5: 3 Power Position Clean

6-10: 2 Above Knee Clean

11-15: 1 Below Knee Clean

3. “Chalk on the Wild Side” –

30/25 Calorie Row

20 Clean and Jerks 135/100lbs

50 Toes to Bar

Rest 3:00

30/25 Calorie Row

20 Power Snatches 135/100lbs

40 Pull Ups

Rest 3:00

30/25 Calorie Row

20 Overhead Squats 135/100lbs

30 CTB pullups

*scale weight as needed

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