9/15/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

PART 1: Back Squat

Build to a Heavy Set of 8

PART 2: “Supper Time”

AMRAP 20:

5/4 Calorie Bike

100 Meter Farmers Carry

10/8 Calorie Bike

100 Meter Farmers Carry

15/12 Calorie Bike

100 Meter Farmers Carry



Add 5/4 Calories Per Round

Dumbbells: (50’s/35’s)

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