Nov. 5, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up- For Completion

Bike 4k

2. Lift –Front Squat

3×6 @ 82.5%

Rest as needed

3. Conditioning –AMRAP 18 Minutes

Row 2k

100′ Handstand Walk or 10 wall walks

Row 1k

75′ Handstand Walk or 7 wall walks

Row 500m

50′ Handstand Walk or 5 wall walks

4. Interval –2 Rounds

30 Wallballs 209/14lbs

20 Bar Facing Burpees

10 dball over shoulder 100/70lbs

Rest 4:00

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