CrossFit Dragon Fire – CrossFit
A: Metcon (Time)
In teams of two:
10 alternating DB snatchs 50/35
15 abmat situps
Athlete A does one complete round, then Athlete B does complete round until 10 rounds done.
Recover then do B
B: Metcon (Time)
In teams of two
Athlete A rows 250/200
Athlete B holds two Kb in front rack (53/35)
Rowing can only happen while teammate is holding front rack.
6 rounds total (3 each)
Dude/dude teams row total of 1500(250 ea)
Chick/Dude teams row total of 1350 (250/200 ea)
Chick/Chick teams row total of 1200 (200 ea)