Nov. 18, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

warm up

Row 800m

20 Wall Balls

10 Seated Box Jumps

2. Strength -Back Squat

Warm up to a single at 80-90%

Then 10×3 @65%

OLY – For Weight

Every other Minute for 12 Minutes

4 Squat Cleans @70-75%

Conditioning – 5 Rounds

30 Double Unders

10 Chest to Bar Pull Ups

30 Double Unders

10 Overhead Squats 115/80lbs

“Walter Flight” – For Reps

AMRAP 4:00 x 4

6 Box Jumps 30/24″

5 HSPU

6 Box Jumps 30/24″”

5 HSPU

12 Deadlifts 205/135lbs

5 HSPU

Rest 3:00 between AMRAPs. Restart each AMRAP.

Skill – AMRAP 8 Minutes

UB Sets of 4 Toes to Bar

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