Sept. 4, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Floss Elbows/Biceps then

2 Steady Rounds

Bike 30 Cals

15 DB Push Press

20 S-Arm DB Overhead Squat

(10 each side) light

2. Metcon – For Time 7 Rounds

2 Rope Climbs

8 Bar Facing Burpees

15 Minute Cap

3. Interval – 3 Rounds

15 Power Snatch 95/65lbs

15 Thrusters 95/65lbs

50′ HS Walk or 5 wall walks

Rest 3:00

4. Extra –

AMRAP 8 Minutes

200′ Shuttle Run (50′

increments)

3 Muscle Ups or you sub of gymnastics movement

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