June 17, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Floss Ankles Then

3 Rounds

12/10 Calorie Ski

10 Plank Transitions

Run 100m

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 – Bench Press

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

4. Conditioning – For Time

Run 200m

6 Bar Muscle Ups

Run 400m

10 CTB pullups

Rest 2:30

Run 600m

12 CTB

Run 800m

Rest 2:30

14 CTB

Run 1200m

16 CTB

5. Bitchwork – AMRAP 24 Minutes

13/9 Calorie Ski

Rest 2:30

11/8 Calorie Ski

Rest 2:00

9/6 Calorie Ski

Rest 1:30

6. Gymnastics –

AMRAP 3 Minutes

4-7 Unbroken Toes to Bar sets

Rest 2:00

AMRAP 3 Minutes

3-5 Unbroken Toes to Bar

5. Optional

Barbell Rows 3×10

DB Press 3×15

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