March 30, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – AMRAP 3 Minutes

7 Hang Power Cleans 95/65lbs 7 OHS

7 Calories on Bike

2. Lift – 6 Sets

5 T&G Power Cleans into

6 Front Rack Walking Lunges Increase weight every 2 sets

3. Metcon – For Time

16 Rounds

10/7 Calories on AAB

15 Wallballs 20/14lbs

10 Ring Dips Alternate full rounds with a partner

4. Extra – For Reps

AMRAP :30 x 5

Rest :90

Max Rep HS Shoulder Taps (against wall , on box or freestanding)

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