12/04/21

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

[All Percentages Based Off 1RM Clean & Jerk]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 85%

Rest 1-3 Minutes Between All Sets.

[All Percentages Based Off 1RM Back Squat]

1 Set of 5 Reps @ 55%

1 Set of 5 Reps @ 63%

2 Sets of 10 @ 68%

1 Set of 10+ @ 68%

Rest 1-3 Minutes Between All Sets.

AMRAP 6:

Max Wallballs 20 / 14 lb (10/9ft.)

On the Minute [Starting at 0:00]:

5 Clean & Jerks 135 / 95 lb

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