Nov. 14, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – F

3:00 Assault Bike Then

12-9-6

Ring Rows

Jump Squats

*:30 Free Standing HS Hold after each round

2. Strength – Every 2:30 for 10:00

10 Front Squats

Flush on C2 Bike During Rest Periods

Choose a weight between

60 and 70% you’re confident

you can move for four sets.

Conditioning – AMRAP 8 Minutes

Run 800m

20 Chest to Bar Pull Ups

20 Pull Ups

Max 30′ Walking Lunge

Sections in remaining time

3. “Ski Wee Herman” –

Every 2:00 for 28 Minutes

400m/350m Ski

Even Rounds: ≤30spm

Odd Rounds: ≥36spm

5. Skill – 4 Rounds

15-25 KB Push Press Rest 2:30

Use lighter KBs than

35s/26s from last weeks test

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