Jan. 5, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Floss Wrists

4 Steady Rounds

:30 Empty Bar Overhead Squat Hold

12 OH Walking Lunge Steps w/ Empty Bar

Run 200m

2. Oly‚Ä®

Squat Snatch

4×5 @ 70-75%

Jog 400m for Rest between sets

3. Met-Con

AMRAP 8 Minutes Climb the Ladder

2 Chest to Bar

2 Deadlift 205/135lbs 4/4, 6/6, etc. *More Options: Regular Pull Ups Lighter Deadlifts

4. Bitch Work

For Time 450/375 Calorie Row *More Options: Less total Calories

Leave a Reply

Your email address will not be published. Required fields are marked *

Current ye@r *