Sept. 20, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Strength

Bench Press 9 sets of 3 you can work up

Metcon (Time)

Teams of 2

200/170 Cal. Row

100 Burpee Box Jump Overs (24/20)

40 Sand Bag Cleans (100-150/80-100)

*you can work at same time but must finish one before going to next

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