July 28, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Every 2:00 For 8:00

Row 12/9 Calories

5 Slow Empty bar front rack GFY’s*

*Reverse lunge right, left, squat

2. OLY – 1RM Clean & Jerk

3. Conditioning – For Time 4 Rounds

100 Double Unders

15 Hang Power Snatch 115/80lbs

4. Skill – For Completion

AMRAP 2:00

Max Reps Ring Muscle Ups or transitions or ctb

Rest 3:00

AMRAP 1:30

Max Reps Ring Muscle Ups

Rest 4:00

AMRAP 1:00

Max Reps Ring Muscle Ups

7. Optional Accessory

Every 3:00 for 15:00

2-3 L-Sit Complex (for QUALITY)

12 Strict Press (light weight)

Wall Sit in remaning time

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