June 22, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up –

1.5k bike then 12-10-8

Toes to Rings

DB Burpee Deadlift

Double Unders x2

2. Lift – Squat Clean

3 @ 70% 2 @ 75% 1 @ 80%

3 @ 75% 2 @ 80% 1 @ 85%

3 @ 80% 2 @ 85% 1 @ 90%

Drop and Reset

3. Lift 2 -Strict Press

5×5 @65-75%

First and last sets must be at 65%

4. Interval – For Reps

AMRAP 3:00 x 4

50 Double Unders

4 OH Squats 95-155/65-105 heavy for you

Max Lateral Bar Burpees in remaining time

Rest 2:00

Each round, add 4

Overhead Squats. Score is total Burpees.

6. Bitchwork -optional

3000/2700m Bike

500/450m Row

1500/1350m Ski

1000/900m Row

1000/900m Ski

1500/1350m Row

500/450m Ski

3000/2700m Bike

Optional

RDL 3×10

DB Bench 4×15

v-ups 4×10

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