July 27, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

Run 400m

3 Rounds

5 Inch worms + Push Up

10 Knees to Elbows

15 Jump Squats

Run 400m

2. “Crawl Out Boy” AMRAP 17 Minutes

7 DB Power Clean 50s/35s

14 Wallballs 20/14lbs to 10/9′

7 Toes to Bar

3. Interval – 15-12-9

Burpee to 6″ Target

HSPU

Rest 3:00

12-9-6

Burpee to 6″ Target

HSPU

Rest 2:00

9-7-5

Burpee to 6″ Target

HSPU

Optional Accessory –

EMOM 16 Minutes

1- 1 Set of Strict Pull Ups*

2- 16 (8/8) Front Rack Lunge (light load)

3- Plank

4- Rest

*Pick a repeatable number for all 4 rounds

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