CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Snatch
60%/3
65%/2
70%/2
75%/2
80%/2
(85%/2)3
2. Snatch Pull
(105%/3)4
3. Back Squat
(80%/5)5
4. Gymnastics Conditioning
Ring Muscle-ups 10-20 or transition practice
5. Conditioning
5 RFT:
400m Run
15 Power Snatches (75/55)