Nov. 14, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

“Rowling”

With a partner, 10 Rounds

Row 100m hard

*For every meter over or under

exactly 100m after your 5

rounds, perform 1 burpee squat

jump

2. Lift – As a team of two, both partners

find a 1RM of the following

complex in 15 Minutes:

Overhead Complex

3 Push Press + 2 Push Jerks + 1

Split Jerk

3. Conditioning – Alternating movements with a partner:

AMRAP 12 Minutes

15 Thrusters 75/55lbs

12 Push Ups

9/7 Calorie AAB

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