Three Sprints

CrossFit Dragon Fire – CrossFit

Three Sprints (AMRAP – Reps)

A. EMOM 10

Airdyne cals

10 second sprint

add 2 seconds every round until 20 seconds, then come back down the ladder

recover, then:

B. 5 min EMOM

double unders

20 seconds on, 40 seconds off

recover, then:

C. 5 min EMOM

Burpee

30 seconds on, 30 seconds off

score is total of all three sections.
Your score is the total of all three sections added together. For DU, if you perform singles, you only get half credit. e.g. 20 singles only scores as 10. Recover in between each section.

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