Aug. 17, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

Floss Shoulders then

3 Steady Rounds

50ft HS Walk or 5 wall walks

16 Light DB Push Press

12 Push Ups

2. Strength -Split Jerk

Find 1RM

3. Met-Con – For Time

100′ Farmers Carry 50-70/35-50s

50/40 Calorie Ski

100′ Farmers Carry

50 Burpees to 6″ Target

100′ Farmers Carry

12 Minute Cap

4. Interval – For Reps

AMRAP 3 Minutes x 3

Rest 2:00

10-15 Ring Dips or pushups (athlete choice)

10-15 Shoulder to Overhead

95-135/75-95lbs

Max Rope Climbs in remaining

time *pick the rep range that you can have time to get to the rope

Split Jerk (1rm for day)

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