April 9, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – 3 Rounds

12 HS Shoulder Taps

250m Ski

6 Strict Ring Dips

2. Lift – For Weight

Power Clean to Push Jerk Touch and Go

5×5

3. Metcon – AMRAP 15 Minutes

4 Sandbag or dball Cleans 100-150/80-100lbs

8 Dips (any style)

12/8 Calorie Ski

4. Gymnastics –

3 Rounds 20/12 Calories on AAB

25 Pull Ups

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