Nov. 25, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm Up –

Run 1 Mile or row 2k

2. Lifting- Deadlift

1×6@60%

1×5@70%

1×4@80%

1×1@90%

3. Interval – 3 Rounds

15/12 Calorie Ski

9 Clean and Jerk 135/95lbs

6 Bar Muscle Ups or ctb pu’s or mod of choice

Rest 5:00

3 Rounds

15/12 Calorie Ski

9 Clean and Jerk 135/95lbs

6 Bar Muscle Ups

Target Time: 6-8 minutes per 3

rounds

4. Skill – 4 Sets

7 Unbroken Strict HSPU

5 Unbroken Strict HSPU

3 Unbroken Strict HSPU

Rest as little as needed between 7-5

and 3 reps.

Rest as needed between sets and use mats as needed to keep strict

*The following is optional:

5. Optional Accessories –

Back Rack Walking Lunges

3×10

Hollow Rocks

3×15

Barbell Bent Over Rows

3×15

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