Sept. 5, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – 2k Bike Then

20 RDLs

20 Hang Cleans

20 Push Jerks

:20 AAB Sprint

2. Strength -Deadlift 2×10

3. OLY –

Touch and Go Power Clean

& Push Jerk 20-15-10

Build across sets. Rest as

needed to stay unbroken.

4. “Larry Blurred” –

Every 4 Minutes for 20

Minutes

20/13 Calorie AAB

6. Optional Accessory –

4 rounds:

12 supermans on floor

15 GHD Sit Up

1:00 attempts of Freestanding HS Hold

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