April 11, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – Move Steady Through

400m Row

30 Light RDLs

400m Row

2. Lift -Snatch

EMOM for 12 Minutes 1 Rep at 70-80%

3. Metcon – AMRAP 16 Minutes

40′ DB Front Rack Lunge Steps 50/35s

10 Lateral Burpees over DBs

10 Strict Pull Ups

4. Gymnastics –

3 Toes to Bar 15/12 Calorie Row

6 Toes to Bar 15/12 Calorie Row

9 Toes to Bar 15/12 Calorie Row

12 Toes to Bar 15/12 Calorie Row

15 Toes to Bar 15/12 Calorie Row

18 Toes to Bar 15/12 cal row

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