Dec. 6, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm-up

Floss Hips

3 Steady Rounds:

15 Light Romanian Deadlifts Run 400m

2. Strength Deadlift

1 Max Set @ 275/185lbs *More Options:

Less weight on Deadlift Set

3. Met-Con AMRAP 5 Minutes 100′ Shuttle

(wall to wall and back in gym)

8 Chest to Bar Pull Ups *More Options: Regular Pull Ups instead of CTB

each run counts as 1

4. Bitch Work

4 Rounds

800m Run 1000/850m Row *More Options: Shorter distances on both Run and Row

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