1/12/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

For Time:

9-7-5:

Double Dumbbell Hang Power Clean

Double Dumbbell Front Squat

Double Dumbbell Push Jerk

https://www.youtube.com/watch?v=rp0iI7GP3OU

[All Percentages Based Off 1RM Deadlift]

4 Sets of 5 @ 70%

1 Set of 5+ @ 70%

Rest 1-3 Minutes Between Sets.

AMRAP 12:

3 Dumbbell Front Squats 50 / 35 lb’s

3 Chest To Bar Pull-ups

3 Box Jump Overs (24″/20″)

6 Dumbbell Front Squats 50 / 35 lb’s

6 Chest To Bar Pull-ups

6 Box Jump Overs (24″/20″)

9 Dumbbell Front Squats 50 / 35 lb’s

9 Chest To Bar Pull-ups

9 Box Jump Overs (24″/20″)



[Continue To Add 3 Reps Each Round]

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