Sept. 16, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

1. Warm Up –

Floss Hamstrings then

Row 500m

10 Inch Worm + Push Up

10 Strict Pull Ups

10 Inch Worm + Push Up

Row 500m

2. Strength -Every 2:00 for 10:00

1 Tempo Deadlift up 3 down 3

5. Conditioning – AMRAP 17 Minutes

60/50 Calorie Row

30 ab mat or GHD Sit Ups

30/25 Calorie Row

20 ab mat or GHD Sit Ups

6. Interval -3 Rounds

4 Bench Press 95-135/75-100lbs

6 Power Cleans 135-165/95-120lbs

6/4 Muscle Ups or ctb and 4 ring dips

Rest 4:00

3 Rounds

4/2 Muscle Ups or ctb and 2 ring dips

6 Bench Press

8 Power Cleans

Rest 4:00

3 Rounds

4 Power Cleans

4/3 Muscle-Ups or ctb and 3 ring dips

8 Bench Press

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