Dec. 2, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up – For Completion

100/70 cal AAB

2. Lift- For Weight

Deadlift

1×6@62.5%

1×5@72.5%

1×4@82.5%

1×1@92.5%

Touch and Go

3. Interval – AMRAP 1:30 x 3

Thruster Plus* Ladder 95/65lbs

Rest 3:00

*Rep 1 is a thruster, Rep 2 is a

thruster plus a push press, Rep 3 is a

thruster plus 2 push press, and so

on adding 1 push press to each rep

as you go. Sets do not have to be

unbroken, but you may hold onto the

bar as long as you’d like.

3 Rounds

Row 1250/1000 m

15 Power Cleans 135/95lbs

4. Optional Accessories

skill – 5-10 rope climbs

KB or db RDLs

3×10

V-Ups

3×10

Leave a Reply

Your email address will not be published. Required fields are marked *

Current ye@r *