CrossFit Dragon Fire – CrossFit

Metcon (Time)

warm up 3 rds:

30 sec hs hold on wall

60 sec wall sit then:

3 sets

10 pausing db squats

down and back db oh walking lunge

LIft: strict press 4×10 at 60% then 1 set of 10plus at 60% (go to fail)

WOD: 27-21-15-9

box jump overs

thrusters 85-95/55-65

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