June 25, 2019
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