Sept. 10, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up – 2:00 of Couch Stretch per side

5 Rounds

5 Gymnastics Kips

5 Hang Clusters

5 Lateral Burpees

2. Strength – Find 3RM Front Squat

3. “Grateful Shred” AMRAP 16 Minutes

3 Muscle Ups or 3 CTB+3 ring dips

3 Clean and Jerks 135/100lbs

3 Muscle Ups or 3 CTB + 3 ring dip

3 Clean and Jerks 135/100lbs

Rest 1:00

4. Skill – change rep scheme to fit your skill level for the ub reps

5×7 UB Toes to Bar Rest 2:00,

7×5 UB Toes to Bar Rest 2:00

9×3 UB Toes to bar

7. Optional Accessory — 4 rounds

12 DB Bench

12 Banded Good Morning

30 sec Side Plank left

30 sec Side Plank right

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