CrossFit Dragon Fire – CrossFit
Metcon (Time)
In a team of two:
Run 400m together
Partner A does 1 burpee
Partner B does 1 Dball over shoulder (100/70)
Partner A does 2 burpees
Partner B does 2 Dball over shoulder
etc. until you’ve done a set of 10.
then run 200m together
Partners switch–if you did burpees you now do dballs in same rep scheme 1 to 10 and vice versa.
then run 400 m together.
Only one athlete working at a time, other than the runs. Rep scheme: A does 1, B does 1; A does 2 B does 2 etc, until A does 10 and B does 10.