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