CrossFit Dragon Fire – CrossFit
Metcon (Time)
Warn upL 10 Minute Steady Run then
Floss Shoulders and Hips
LIft:
Back Squat 5×2 @80=-90%+
2 Rounds
80 Squats
2 Rope Climbs
40 Box Jump Overs 24/20″
2 Rope Climbs
Optional work choose 1 or both – athlete choice
Pull Ups 21-18-15-12-9-6-3 Attempt Unbroken Sets Bike at a recovery pace between sets until ready can mod rep scheme to fit you skill level 8 6 4 3 2 1 or 12 10 8 6 4 2 you get idea
W/ a Sandbag or D-Ball 30 Cleans 80-00/50-70lbs
Back Squat (5×2 at 80=90%)
should be same weight across board no building