Dec. 5, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm-up

Floss Elbows

Then

18 Box Jumps

15 OH Walking Lunge Steps 95/65lbs

12 Kipping Ring Dips

2. Strength

1RM Misfit Snatch Complex

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

3. Met-Con

AMRAP 12:00

150 Wallballs 20/14lbs

90 Double Unders

30 Muscle Ups

*yes this was an open wod so scale as needed but that time of year is coming soon

4. Interval

For Total Reps

3 Rounds

AMRAP :90

Max Rep Alt Pistols (or 1 leg box pistols or pistol mod see a coach if questions)

Rest :90

AMRAP :90

Max Rep Lateral Bar Burpees Rest :90

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