1/08/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

https://www.youtube.com/watch?v=XvfbYvorjCo

[All Percentages Based Off 1RM Clean & Jerk]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

2 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

Rest 1-3 Minutes Between All Sets.

https://www.youtube.com/watch?v=I2cAPewTgKU

[All Percentages Based Off 1RM Back Squat]

5 Reps @ 40%

5 Reps @ 50%

5 Reps @ 60%

Rest 1-3 Minutes Between All Sets.

15-12-9:

Thrusters 95 / 65 lb

Pull-ups

[Rest 2 Minutes]

12-9-6:

Thrusters 115 / 85 lb

3-2-1 Rope Climbs (15ft.)

[Rest 2 Minutes]

9-6-3:

Thrusters 135 / 95 lb

Burpee Pull-ups

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