CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up- AMRAP 4 Minutes

10 Goblet Squats 53/35lbs

8 Burpees

100m Run

Couch Stretch

2:00/side

2. Strength –

Find 3RM Back Squat

3. Conditioning -AMRAP 10 Minutes

8 HSPU

10 DB Thrusters 50/35s

100m Run

4. Bitch Work – Row 3k