June 29, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

Row 500m

Then

3 Rounds

6 Strict Pull-Ups

8 Empty Bar Squat Jerks

10 Plank Transitions

2. Lift – EMOM 10 Minutes

1 Power Clean & Jerk @80%

3. Conditioning – AMRAP 10 Minutes

4 Bar Muscle Ups or CTB pullups

8 Overhead Squats 95/65lbs

12/10 Calorie Bike

4. Bitchwork – E2MOM 40 Minutes

1 – Bike

2 – Row

3 – Ski

4 – Run

Rotate through movements every two minutes.

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