OCT. 2, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up –

3 Steady Rounds

Run 200m

9 Box Jumps (step down)

12 Light RDLs

15 Perfect Push Ups

2. Lift – For Weight

Power Clean and Jerk

EMOM 10 Minutes 1 Rep @ 80%

3. Metcon – AMRAP 10 Minutes

10/7 AAB Calories

10 Power Clean 115/75lbs

10 HSPU

4. Flush – For Completion

30-50 minutes on the bike at a

comfortable pace.

Leave a Reply

Your email address will not be published.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

Current ye@r *