Nov. 30, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up 3 Rounds

6 Devils Press 35s/25s

Row 200m

6 DB Step Overs

Strength – Deadlift

Work up to a single near

80% Then 1×15

AMRAP 20 Minutes

21/17 Calorie Row

15 Wallballs 20/14lbs

9 Chest to Bar Pull Ups

Bitch Work – 4 Rounds nft

15 slamball

40 Double Unders*

*try to do du’s ub or largest sets possible

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