Sept. 7, 2019

Announcements

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 (Time)

1. Warm Up – For Completion

Floss Quads above Knee then

4 Steady Rounds

Ski 250m

15 Weighted Box Step Ups light

:30 Sandbag Hug 100-150/80-100lbs

2. Metcon – For Time

3 Rounds

50′ dball Carry 100-150/80-100lbs

12 Sumo Deadlift 225/155lbs

12 Chest to Bar Pull Ups

12 Minute Cap

3. Interval – For Completion

Misfit Medley #3

AMRAP 10 Minutes

12 Box Jump Overs 24/20″

1 Rope Climb

12 sit ups

1 Rope Climb

Rest 3:00

10:00 to find 10RM Push Jerk

(yes, TEN rep max)

Rest 3:00

Run 1 Mile

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