Nov 2, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – 2 Steady Rounds

15 Clean and Jerks 75/55lbs 20 Front Rack Lunge Steps 75/55lbs

25 Hip Extensions

2. Lift – For Weight

Push Jerk 4×6 @ 80%

3. Conditioning –

AMRAP 7

6 OH Squats 115-155/75-105lbs

7 Burpee Box Jump Overs 24/20″

8 Pistols or your mod for them

4. Bitch Work- AMRAP 16

Row 600m

40 Bench Press 75/55lbs Row 500m

30 Bench Press 115/75lbs Row 400m

20 Bench Press 155/105lbs Row 300m

10 Bench Press 195/12

Leave a Reply

Your email address will not be published. Required fields are marked *

Current ye@r *