Aug. 1, 2020
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