Saturdays ‘Internal Inferno’, Dragon CrossFits first in house competition. Well done to everyone that took part in making the day such a success.

A) Back Squat/Floor Press

Back Squats – 3, 3, 3, 3, 3 @ 80% 1RM
superset with
Floor Press – 3, 3, 3, 3, 3

 

B) WOD

12 Min AMRAP
3 Power Cleans @ 70% 1RM
1 Lap Run
3 Power Cleans @ 70% 1RM
2 Laps Run
3 Power Cleans @ 70% 1RM
3 Laps Run
3 Power Cleans @ 70% 1RM
4 Laps Run
and so on…..

 

C) Mid Line

3 Min Max Reps Diamond Sit Ups