June 23, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

2:00 of Couch Stretch per side Then

AMRAP 4:00

Ski 500m

15 Box Jumps

Max Rep DB Thruster in time remaining

2. Lift – Split Jerk Work up to a single near 90%

Then

Every 2:00 For 12:00

4 Split Jerk @70-80 First and last sets at 70%.

3. Lift 2 – Front Rack Reverse Lunges 5×10

4. Conditioning – For Time

60 KB Swings 53/35lbs

AAB 2.5/2.3k

Rest 2:00

50 KB Swings 53/35lbs

AAB 2/1.8k

Rest 2:00

40 KB Swings 53/35lbs

AAB 1.5/1.3k

30 KB Swings 53/35lbs

Rest 2:00

AAB 1/0.9k

20 KB Swings 53/35lbs

AAB 500m

5. Interval optional

AMRAP 4 Minutes

Run 400m- vest up if you want

Max Rep Air Squats in

remaining time

Rest 2:00

AMRAP 4 Minutes

75 Air Squats

Max distance run in

remaining time

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