Sept. 5, 2019


Open gym is back on Sundays starting this weekend from 10am-12pm. You can come in and stretch out or make up a wod that you missed.

CrossFit Dragon Fire – CrossFit

Metcon (Calories)

1. Warm Up – For Completion

Floss Ankles then

3 Steady Rounds

12 OH Walking Lunge Steps

w/ single DB light

Run 200m

18 Push Ups

2. Strength – For Weight

Back Squat

Find new 5RM

3. Olympic Lift – For Reps

Power Clean

4 Rounds

:90 on 2:30 off

Singles @ 80-85%

Drop and Reset

4. Interval – For Reps

Every 2:00 for 12:00

10 Push Press 95-135/75-95lbs

5 Strict Pull Ups

Max Distance on Bike in

remaining time

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