CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Warm Up –
25 DB Deadlift 35/25lbs
25 DB Hang Cleans
25 DB Push Press
Row 500m
2. Strength -Back Squat
Work up to a heavy single
over 90%
then
5×3 @ 90%
3. Lift – Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset
then
7×1 @ 90%+
4. Interval – Every 4:00 for 20:00
Run 200m
25 Wallballs 20/14lbs
20 Push Ups
*if you cannot complete in time lower rep scheme so you can have at least 15 sec rest