Red Dragon

Skill: Complex of: 1 Power Clean + 3 Push Jerks + 1 Split Jerk
10min (5 sets)
Building in weight if possible.
Take the time to learn the split even if you don’t like it!

WOD: Red Dragon
3 Rounds for time:
5 Handstand Push Ups
10 Unbroken Clean and Jerks 135/95

Challenge yourself on the HSPU, do strict if you have mastered kipping.
Unbroken means you cannot put the bar down, if you do, you must start over.
Choose a challenging weight but smart weight.
You can rest in the crease, no resting in the squat with the barbell on your knees!

L2 1-2 ABMATS, 115/75
L1 Ring Push Ups/Regular Push Ups, 95/65

Recovery: Run/Bike/Row
Crossover Symmetry


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Crossfit is a state of mind…
Lisa Baker-Dorr, Member - CFB
Very supportive crew at CrossFit Bangor. I will definitely be visiting again :-)
Ali AndHorace, Visitor - CFB


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