June 24, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -2 Rounds

20 Banded Good Mornings

10 Tempo Push Ups

20 Band Pull Aparts

10 Calorie Row

Pec Smash 1:00/Side when done with rounds

2. Lift – Power Snatch

5 Rounds

:30 on :30 off Max Rep Power Snatch @65%

5 Rounds

:45 on :45 off Max Rep Power Snatch @75%

5 Rounds

:60 on :60 off Max Rep Power Snatch @85%

3. Lift 2 – Bench Press

5 @70% 5 @75% AMRAP @80%

4. Conditioning – For Time

2 Rounds

10 Lateral Bar Burpees

Max Rep UB Thrusters 105-135/75-100lbs

Rest :90

1 Round

Continue adding 1 round

followed by :90 rest until

you reach 100 thrusters

5. Interval – 3 Rounds

10 Single DB Step Ups short box 45-55/25-35

10 Calorie Row

20 Alternating DB Snatch 45-55/25-35

10 Calorie Row

10 Single DB Step Ups

10 Calorie Row

20 Alternating DB Snatch

Rest 3:00

Gymnastics optional- 2 Rounds

20 Pull Ups

10 CTB pullups

Rest 3-5 Minutes

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