OCT. 5, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

1. Warm Up – For Completion

3 Steady Rounds

12/8 Calorie AAB

10 Strict Pull Ups

15 Goblet Squats 50/35lbs

2. Lift – For Weight

Push Jerk 4×6 @ 70%

3. Met-Con—AMRAP 14 Minutes

Climb The Ladder

5/4 Calorie Row

5 Wallballs 20/14lbs

10/8 Calorie Row

10 Wallballs 20/14lbs

15/12 Calorie Row

15 Wallballs 20/14lbs

Continue adding 5/4 Calories

and 5 Wallballs each round for

14 minutes.

4. Interval – 3 Rounds

7 Devils Press 50/35s

20 Box Jump Overs 24/20″

50′ DB Front Rack Lunges

50/35s

(25′ Out and Back)

Rest 2:00

16 Minute Cap

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