The Aftermath
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
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
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