Sept. 9, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Floss Shoulder then

4 Steady Rounds

Bike 15 Calories

15 Push Ups

15 Empty Bar Overhead Squat

2. Strength- Back Squat

5×5 @ 90% 5RM

3. Met-Con – For Time 5 Rounds

10 Power Snatch 95/65lbs

15/12 Calorie Row

10 Minute Cap

4. Bitch Work –

Max Calories on AAB

:30 x 4

Rest 3:00

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