June 26, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up – 3 Steady Rounds

50′ HS Walk or 5 wall walks

12 RDLs 95-135/75-95lbs

Row 500m

2. Lift- For Weight

10 Minutes to Find 1RM Clean

Rest 5:00

Then

Every :90 until failure

1 Clean start fairly heavy for you

Weight increases by 10/5lbs

each round until failure

3. Interval –

AMRAP 3 Minutes

Wallballs 20/14lbs

Rest 2:00

AMRAP 3 Minutes

Burpee Box Jump Over 24/20″

(facing box)

Rest 2:00

AMRAP 3 Minutes

KB Snatch 53/35lbs

4. Extra –

200m Sandbag Carry 100-150/80-100lbs

Any style Carry

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