July 22, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

1:00 Dead Hang Then

3 Rounds

12 Front Rack Lunge Steps

12 Push Press

Run 300m

2. Lift – EMOM 20 Minutes

1-5: 4 Power Position Clean

6-10: 3 Above Knee Clean

11-15: 2 Below Knee Clean

16-20: 1 Clean

3. Lift 2 – For Weight

Bench Press

3 @80% 3 @85% AMRAP @90%

4. AMRAP 22 Minutes

Run 400

10 Muscle Ups or CTB or pullups

Optional

Accessories –

Split Squats 3×10 5 Per leg per set

DB Strict Press 3×15

da Vinci Raises 3×15

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