CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
1. Warm Up –
AMRAP 4 Minutes
Row 400m
25 Box Jumps 20″
Max GHD or regular Sit Ups
Stretch: Ankles/Calves
2. Strength
Find 1RM Jerk from Blocks or
Rack
then
AMRAP 5 Minutes
Max Power Clean + Push Jerk
155-185/95-125lbs
3. Conditioning –
AMRAP 14 Minutes
20/12 Calories on AAB
12 Toes to Bar
6 Sandbag Over Shoulder
100-150/80-100lbs
4. Bitch Work – For Completion
Every 10:00 for 30:00
Run 1 Mile or shorter distance that gives you about 1-2 min rest between sets
Score is total time across 3 Miles