CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – F

4:00 Moderate Row Then

10 Barbell Good mornings

8 Lateral Burpees over bar

10 OHS

8 Lateral Burpees over bar

10 Push Jerk

8 Lateral Burpees over bar

10 Thrusters

2. Strength -Deadlift

Build to a heavy set of 5

3. OLY – Touch and Go Power Snatch

30-20-10

Build across sets. Rest as

needed to stay unbroken

5. Conditioning – AMRAP 12 Minutes

9 Front Squats 145/105lbs

10 Box Jump Overs 30/24″

11 Shoulder to OH 145/105lbs

No re-bounding box jumps

allowed.

4. “Nine Inch Snails” – For Time

10 Rounds

24 Double Unders

16 Calorie Row

12 Wallballs 20/14lbs

8 Burpee Box Jump Overs 24/20″

Optional Accessory –

EMOM 12 Minutes, rotating:

1- :30 Strict Toes to Bar*

2- 25 DB Strict Press (lightweight, speedy reps)

3- Lunge Hold right

4- Lunge Hold left