Oct. 13, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up –

Every 2:00 For 8:00

Row 10 Calories

5 Burpees over Rower

2. Strength – Push Press

Warm up to a heavy single

Then 10×3 @60%

3. Conditioning – 3 Rounds

2:00 Row for Calories

2:00 Devils Press 40s/35s

Score is total Calories +

total devils press

Bitch Work – AMRAP 20 Minutes

120 Double Unders

40/35 Calorie Row

Rest 1:00

100 Double Unders

30/26 Calorie Row

Rest 1:00

80 Double Unders

20/17 Calorie Row

Rest 1:00

Optional Accessory –

4 rounds

8 Barbell Hip Thrusts

20 Plate Truck Drivers

45 sec. Plank

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