Sept. 19, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm up: 2 Steady Rounds

30/18 Calories on AAB

8 HS Push Up

15 Pause Goblet Squats


Back Rack Lunges

3×10 (5 each side)

ADD 5-10lbs to Final Set from

last week

Deficit Push Ups 4″


Control eccentric, speed on


WOD: AMRAP 10 Minutes

2 Short Rope Climbs or regular rope climb

4 Deficit HSPU or reg HSPU

6 Power Cleans 175-205/105-135lbs

Optional: 8 rounds

Sprint 20/15 Calories on Ski erg

Rest 3:00

Back Rack Lunge

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