1/11/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

All Sets Based Off 1RM Strict Press

4 Sets of 5 @ 70%

1 Set of 5+ @ 70%

Rest 1-3 Minutes Between Sets.

AMRAP 20:

500 Meter Row

Max Unbroken Kipping Deficit Handstand Push-ups (4″/2″) or reg hspu or weighted push-ups

For Time [20 Minute Time Cap]:

100 Double Unders

2,000 Meter Bike Erg

100ft. Handstand Walk or 10 wallwalks

2,000 Meter Bike Erg

100 Double Unders

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