Nov 25, 2020
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
Warm Up –
30 Calorie Assault Bike Then
AMRAP 4:00
5 Burpee Box Jumps
10 Single Arm DB Sotts Press (5/5)
5 HSPU with Pause at extention.
2. Strength – Back Squat
Warm up to a single at 80- 90%
Then 10×3 @67.5%
OLY –
Every other Minute for 12 Minutes
3 Power Cleans @70-75%
Conditioning – AMRAP 8 Minutes
2 Box Jump Overs 36/30″ *
10 HSPU
60′ Walking Lunges (30/30)
*Add 2 Reps each round
Bitch Work -Every 3 Minutes for 15 Minutes 100m row sprint
5. Skill – For Completion
AMRAP 2 Minutes
Sets of 5 Unbroken Pull Ups Rest 3:00
AMRAP 2 Minutes Sets of 3 Unbroken Chest to Bar Pull Ups Rest 3:00
AMRAP 2 Minutes
Sets of 2 Unbroken mu or subs