June 27, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Jog 1 Mile then

8-6-4 Burpee Pull-Ups

16-12-8 Jump Squats

2. Lift – Back Squat

warm-up: 8 Tempo Pause Squats@35%

6 Tempo Down Fast Up @55%

Then:

AMRAP @70% (no tempo)

3. Lift 2 – Every 2 Minutes for 12 Minutes

4 Thrusters heavy for you

4. Conditioning – For Time

120 Double Unders

18 Squat Snatch 95/65lbs

100 Double Unders

Rest 2:00

15 Squat Snatch

80 Double Unders

12 Squat Snatch

Rest 2:00

60 Double Unders

9 Squat Snatch

40 Double Unders

6 Squat Snatch

20 Double Unders

3 Squat Snatch

Optional

Accessories –

Barbell Good Mornings 3×15

High Box Jumps From a seated start 10×3

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