CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Snatch
A. 1×3 at 60%
B. 1×3 at 70%
C. 3×3 at 75%
2. Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
4. Conditioning
3RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20
5. Gymnastics Pull Conditioning
For time:
Intermediate: 10×3 unbroken Muscle ups, rest as needed between sets
Novice: work either reg or bar mu drills or do 10×1 or 10×2 of mu’s