April 8, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

Weakness Warm Up Run 1 Mile or row 1600m

2. Lift – Zero Bounce Deadlift

5×3 @70-82.5% of 1RM

3. Metcon – AMRAP 9 Minutes

7 Thrusters 115/75lbs

9 Toes to Bar

11 Burpees to 6″ Target

4. Gymnastics -AMRAP 4:00 x 3 Rest 2:00

40/30 Calorie Row

Max Rep Push Ups in remaining time

(Score is total Push Ups)

Leave a Reply

Your email address will not be published. Required fields are marked *

Current ye@r *