Oct. 7, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – Row 750m Then

AMRAP 4:00

4 Strict HSPU

8 Good Mornings

10 Air Squats

2. Strength – Every 2:00 for 10:00

1 Tempo Deadlift

Aim for 2-3 second lift with a

3-4 second negative

Conditioning – AMRAP 7 Minutes

20 Wallballs 20/14lbs to 10′

20 KB Snatch 53/35lbs*

*10 per arm each round

3. Bitch Work – For Reps

Every Minute for 3 Minutes

10 Burpees

Max Double Unders in

remaining time

Rest 5:00

Every Minute for 3 Minutes

10 Burpees

Max Double Unders in

remaining time

Rest 5:00

Every Minute for 3 Minutes

10 Burpees

Max Double Unders in

remaining time

4. Skill – For Completion

Every 2:00 for 12 Minutes* 10-15 Kipping HSPU**

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