July 23, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up – 2:00 Squat Hold Then

4 Rounds

10 Empty Bar Thrusters

10 Calorie Row

2. Lift – For Weight

Front Squat Work up to a single near 90%

Then 10×3 @65% Tempo Down, Speed up

3. Lift 2 -Push Press

4 @75-80% 3 @80-85% 2 @85-90%

3 @80-85% 4 @75-80%

4. Conditioning – For Reps

Climb the Ladder for 13

Minutes

3 Calorie Row

3 Squat Snatch 100/70lbs

6 Calorie Row

6 Squat Snatch 100/70lbs

9/9, 12/12, 15/15, etc.

5. Bitchwork – For Time

7. Optional

Box Jumps From a seated start 10×3

Push Ups 4×20

Leave a Reply

Your email address will not be published.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

Current ye@r *