Sept. 21, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up – For Completion

Floss Wrists then

3 Steady Rounds

10 Hang Snatch 75/55lbs

10 V-Ups

10 Burpees

2. Olympic Life – For Weight

Snatch

4×4 Touch and Go

Add weight each set

3. Met-Con— For Reps

AMRAP 10 Minutes

1000/850m Row

800m Run

Max Double DB Snatch 35/25s in

remaining time

4. Interval – For Completion

Every 2:00 for 10 Minutes

10 OHS 95/65lbs

10 Burpees to 6″ Target

Rest remainder of each interval

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