Nov. 11, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

Run 400m

20 Duck Walk Steps*

20 Goblet squats

20 Burpees to Target

2. Strength – Back Squat

Warm up to a single at 80- 90%

Then 10×3 @62.5%

OLY – Every other Min for 12 Minutes

3 Power Cleans @70%

Conditioning – AMRAP 5 Minutes

Row 750/675m

14 dball over shoulder 80-100/50-80lbs

Max Rower Facing Burpees

in remaining time

3. “Splatniss Everdeen” –

AMRAP 20 Minutes

12 DB Step Ups 50/35lbs

9 Box Facing Jump Over 20/16

6/4 Muscle Ups or CTB plus dips

12 DB Step Ups 50/35lbs

9 Box Facing Jump Over 20/16

6/4 Muscle Ups or ctb plus dips

Rest 2:00

3. Skill – For Completion

2 Rounds

Climb the Ladder

2-4-6… Kipping HSPU Rest 3 Minutes

If you feel like your next set

won’t be completed, skip it

in the first round. Goal is to

beat your score from round

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