Oct 29, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1.Warm Up- For Completion

Ski 2k

2. Lift – For Weight

Front Squat 3×6 @ 80% Rest as needed

3. Conditioning – For Time

25-20-15

Calorie Row

HSPU

(20-16-12 Calories for women) 15 Minute Cap

4. Interval – For Reps

AMRAP 4:00 x 4 20/12 Calorie AAB

20 Shoulder to OH 115/75lbs Max Box Jumps 24/20″ in remaining time

Rest 3:00

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