Oct. 12, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – Row 500m Then

3 Rounds

6 Devils Press 40s/25s

6 DB Step Overs

Then

Row 500m

2. Strength – Back Squat

5×5 @90% of 5RM

Lift 2 – Bench Press

5 @ 65%* 5 @ 70%* 5 @ 75%*

5 @ 70%* 5 @ 65%*

3. Conditioning – AMRAP 17 Minutes

3 Power Cleans 155-205/105-145lbs

6 Box Jump Overs 36/30″

9 Lateral Burpees over Bar

4. Bitch Work – 20 mins bike 15 sec hard 45 sec recover

optional-

4 rounds

:30 sec Ring Push Ups

:30 sec Russian Twists

:30 wall sit right leg

:30 wall sit left leg

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