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