Nov. 11, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

PARTNER WOD WEEK! Let’s have some fun!

1. Warm Up – 3 Rounds

20 Duck Walk Steps

10 Kip Swings

10 Hanging Scap Squeezes

10 Empty Bar OH Squats

2. Lift- AMRAP 8 Minutes

Alternating unbroken sets with a

partner:

Max Sets of 5 Touch and Go Squat

Cleans 135/95lbs

3. Conditioning AMRAP 20 Minutes w partner

50 Toes to Bar

40 Power Snatch 95-135/75-95lbs

150′ Handstand Walk or 15 wall walks

40 Squat Snatch 115-165/85-110lbs

50 Sit Ups or ghd’s if you have the skill

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