Friday the 13th

Announcements

GYM CLOSED THIS SUNDAY FOR A SEMINAR. OPEN NEXT WEEK AGAIN!

CrossFit Dragon Fire – CrossFit

Warm-up

1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 Breathing burpees

Breathing burpees = 1 breath, 1 burpee, 2 breaths, 2 burpees etc. Rest during breath and work during burpees.

A: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

25 Double unders

10 two KB deadlifts (70/53)

Down and back farmer’s walk (70/53)
Farmer’s walk will be marked every 5 meters. Each 5 meter section will count as 1 rep. (15m down and 15m back)

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