OCT. 3, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up – For Completion

Floss Hips and Shoulders

Then,

30/22 Calorie Ski

25 DB Snatch 50/35lbs

20 Lateral DB Burpees

2. Met-Con – AMRAP 9 Minutes

10 Toes to Bar

10 DB Thrusters 50s/35s

10 Toes to Bar

15 DB Thrusters 50s/35s

10 Toes to Bar

20 DB Thrusters 50s/35s

10 Toes to Bar

25 DB Thrusters 50s/35s

10 Toes to Bar

30 DB Thrusters 50s/35s

Continue adding 5 thrusters after

each set of toes to bar.

3. Flush – For Completion

Post WOD Flush, 20 minutes on

Bike or Rower at conversational

pace

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