Feb. 21, 2017

CrossFit Dragon Fire – CrossFit

Metcon (3 Rounds for reps)

1. Row Conditioning

3 sets of: 7x200m, :20 rest

Rest 1:00 between sets

2. Gymnastics Conditioning

4x 5-10 Kipping HSPU or you can do more rounds with less reps as well

3. Barbell Conditioning

AMRAP 3:

3 Power Cleans (95/75#)

3 Front Squats

3 STO (shoulder to oh) can be j\pp, pj or split jerk

Rest 3:00

AMRAP 3:

3 Power Cleans (135/95#)

3 Front Squats

3 STO

Rest 3:00

AMRAP 3:

3 Power Cleans (155/105#)

3 Front Squats

3 STO

4. Stamina Conditioning

3RFT:

21 OHS (95/65#)

12 Bar-Facing Burpees

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