Sept. 9, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – Twisted Cross1:00 ea Side then 10-8-6-4

GFYs and Calorie Row

*GFY= 2 reverse lunges + 1 squat

2. OLY – Work up to a heavy single Above Knee Snatch + Below Knee Snatch + SnatchDrop and reset between reps

Interval – 5 Rounds

Run 200m

20 Step Through Lunges with plate 25/15

Run 200m Rest :90

3. “Fleetwood Smack” –

AMRAP 3 Minutes

30 Lateral Burpee over Rower Max Distance Row in remaining time

Optional Accessory – 4 rounds

10 supermans

10 vups

45 sec wall sit

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