Dec. 2, 2020
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
1. Warm Up –
20 Calorie AAB – Moderate Pace
10 Inch Worms
20 Hang Power Snatch
10 A-Frame Toe Touches
20 Gymnastics Kips
2. Strength – Back Squat
Warm up to a single at 80- 90%
Then 10×3 @70%
4. OLY -Every other Minute for 12 min
4 Squat Cleans @70-80%
5. Conditioning – For Reps
AMRAP 12 Minutes
3 Muscle Ups or 3ctb+3ring dips
30′ HS Walk or 3 wall walks
9 Deadlift 185/125lbs