Jan. 24, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Calories)

1. Primer

AMRAP 3 Minutes

15 Calorie Bike

15 Burpees

Max Wallballs in remaining time

2. Strength

Front Squat

5×8 @ 70%

try to move thru quickly

3. Met-Con

Every 3 Minutes for 15 Minutes 30 Wallballs 20/14lbs

2 Rope Climbs

Max Calorie Bike in remaining time

No Rest

score it total calories

4. Interval

3 Rounds

21 Hang Power Cleans 95/65lbs

15 Sit Ups

9 Bar Muscle Ups

Rest 3:00

*More Options:

2x Pull Ups instead of Bar MU

Front Squat (70%)

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