Jan. 12, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm-up

Floss Ankles

4 Steady Rounds

:30 Nose and Toes to wall

12 Kettlebell Swings

8 Burpees to Target

2. Oly

Squat Clean

4×5 @75-80%

Bike slow for 2 mins as recovery

3. Met-Con

AMRAP 12 Minutes

40′ Handstand Walk or 4 wall walks

20 Front Squat 95-115/55-75lbs

20 Bar Facing Burpees

4. Interval-just get work done does not need to be timed

3 Rounds

25/20 Calorie Row

25 Push Press 95-135/75-95lbs

Rest 2:00

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