CrossFit Dragon Fire – CrossFit
Metcon (Time)
5 pullups
10 air squats
15 sit ups
3 of the following complex:
1 deadlift, 3 burpees over bar, 1 power clean 135/95
7 rounds for time
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Reps)
1. Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
400 M run
30 TTB
2. Skill Conditioning
200 Double Unders for time
CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Clean and Jerk*
A. 1×3 at 60%,
B. 1×3 at 70%,
C. 3×3 at 75%
*no t&g
2. Conditioning
1 Round:
800 Meter Row
80 DU, 21 HPC (115-135/75-95)
2 Rounds:
400 Meter Row
40 DU, 15 HPC
3 Rounds:
200 Meter Row
20 DU, 9 HPC
3. Gymnastics Conditioning
2 Rounds of:
2 mins of max rep Ring Muscle push or transitions with ring or bar mu’s
1 mins of max rep Strict HSPU- to a mat is ok
2 mins of max rep C2B Pull ups
1 min of max kipping HSPU
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Reps)
1. Conditioning
With a running clock…
AMRAP 5:
50 WB Buy-In
12 DL (185/135),
12 Barbell Burpees
… Rest 5:00…
AMRAP 5:
35 WB Buy-In
9 DL (225/155),
9 Barbell Burpees
… Rest 5:00…
AMRAP 5:
20 WB Buy-In
6 DL (275/185),
6 Barbell Burpees
2. Midline
3 supersets:
15 GHDSU or situps
15 Hip Extensions
rest 2 mins between sets
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Reps)
1. Clean and Jerk
5×3 Squat Clean and Jerk at 80% – no TnG
2. Overhead Squat
1 set of 10 Overhead Squats
3. Front Squat
3×5 Front Squat at 80% across
9 min Amrap
3-6-9-12-15. . .
Squat Snatch (115/75)
Chest to Bar Pull Ups
Core Work
4 rounds
10 Hollow Rocks
10 V-Ups
10 sec Hollow hold
– Rest 1 min –
CrossFit Dragon Fire – CrossFit
Metcon (Time)
make up day
CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Gymnastics Benchmark
max set up unbroken Ring Muscle ups, CTB pull-ups or regular pull-ups.
2. Strength
5×5 Thruster, climbing to your heavy for the day- rest as needed between sets
3. Conditioning
TEAMS of 2: Relay style
21-18-15-12-9: Thrusters (95/65)
40 Doubles
200m Row
CrossFit Dragon Fire – CrossFit
Metcon (Time)
Row 500m
STO 5 reps
Row 400m
STO 10 reps
Row 300m
STO 15 reps
Row 200m
STO 20 reps
Row 100m
STO 25 reps
95/65 lbs.
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
1. Front Squat
7×3 at 85%, across
2. Power Clean
5×3 at 80% – No TnG
3. Conditioning
“The Axe”
AMRAP 12:
15 Calorie Row
12 Burpee BJ (24/20)
9 Clean and Jerks (135/95)
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Reps)
1. Snatch
3×2 Hang Snatch Pull + Hang Squat Snatch at 65%
3×2 Hang Snatch Pull + Hang Squat Snatch at 70%
2. Snatch Pull
3×2 Snatch Pull at 100% of best snatch – Pause 1″ off the ground, unlimited rest
2×2 Snatch Pull at 110% of best snatch – Pause 1″ off the ground, unlimited rest
3. Conditioning
AMRAP 15:
35 Power Snatches (95/65)
35 Pull-Ups
35 Calorie Bike
35 HSPU