Oct. 8, 2019

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – For Completion

Row 2k

2. Lift – Front Squat

3×6 @ 72.5% Rest as needed

3. Met-Con – AMRAP 18 Minutes

2/1.8k Bike

30 Alternating DB Box Step Ups 50/35lbs to 20/16″ (Single DB)

4. Interval – For Time

20/16 Calorie Ski

10 dball Over Shoulder 100-0150/80-100lbs

10 Bar Muscle Ups or jump bar mu or ctb pu’s

Rest 3:00

16/12 Calorie Ski

8 dball Over Shoulder

8 Bar Muscle Ups or mods

Rest 3:00

12/9 Calorie Ski

6 dballOver Shoulder

6 Bar Muscle Ups or mods

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