SEPT. 8, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -2:00 of Glute ActivationThen

AMRAP 5:00

10 Burpee Box Jumps

10 Single Arm DB Push Press

10 Single Arm OHS

2. OLY – For Weight1RM Clean & Jerk

3. Conditioning – 4 Rounds

25 Box Jump Overs 30/24″

15 Hang Squat Snatch 95/70lbs

4. AAB INTERVALS-15 mins

15sec hard and 45 sec recovery

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