Oct. 17, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up -4:00 Row Then

10 Burpee to Target

10 Muscle Clean 75/55lbs or less

6 Burpee to Target

6 Power Cleans

4 Burpee to Target

4 Squat Cleans

2. Lift – Squat Clean

3 @ 70% 2 @ 75% 1 @ 80%

3 @ 75% 2 @ 80% 1 @ 85%

3 @ 80% 2 @ 85% 1 @ 90%

Drop and Reset

5. Conditioning – For Time

Row 1k

20 Sit Ups or 10 ghd’s

20 Sandbag Cleans 80-100/50-70lbs

20 GHD Sit Ups or 10 ghd’s

20 dball over shldr.

20 situps or 10 GHD Sit Ups

Row 1k

Bitch Work – For Reps

AMRAP 18 Minutes

12/10 Calorie Row

Rest 2:30

Optional Accessory – 4 rds

10 Barbell Hip Thrusts

20 DB Upright Rows

45 sec. Plank in remaning time

Leave a Reply

Your email address will not be published. Required fields are marked *

Current ye@r *