Nov. 23, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Warm up:

3:00 bike, increasing speed, then:

3 Steady Rounds

:20 Hanging L-Sit Hold

16 Duck Walk Steps

10 Empty Bar Front Squats

2. Lift -Every 2 Minutes For 12 Minutes

(1) 3-second Pause Front Squat

can build up

3. Conditioning -4 Rounds

15 Power Snatch 115/75lbs

100m db Carry 100-150/80-100lbs

75′ HS Walk or 8 wall walks

4. “Row or Die” – For Reps

Every :30 seconds until failure, meet

the following checkpoints:

:30 = 12/9 calories

:60 = 24/18 calories

:90 = 36/27 calories

2:00 = 48/36 calories

2:30 = 60/45 calories

3:00 = 72/54 calories

Do not stop rowing if you reach a

checkpoint early, extra calories can

be banked and count toward later

rounds. Once you fail to accumulate

the prescribed number of calories by

the corresponding checkpoint, the

test is done.

*The following is optional:

5. Optional Accessories

Strict Toes to Bar

3×6

Dumbbell Push Press

3×15

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