April 2, 2020

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

15 Odd-Object Rows

15 Pushups

15 Air Squat Hops (over odd-object)

Bitchwork – For Time

“Flight Simulator”

5-10-15-20-25-30-35-40

-45-50-45-40-35-30-25

-20-15-10-5

Unbroken Double Unders if you have skill

Rest as needed between

sets

2nd option for no jump rope

Sprint/Walk Shuttle

Sprint the following

distances in meters

20-40-60-80-100-80-60

-40-20

Walk back to starting line

and rest as long as you need

to sprint all nine lengths

April 1, 2020

CrossFit Dragon Fire – CrossFit

Metcon (Time)

“Three Peat” (No Equipment Version)

Part A) On the 0:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Ground-to-Overhead.

Part B) On the 7:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Step-Ups

Part C) On the 14:00…

3 Rounds:

20 Jumping Lunges

20 Odd-Object Thrusters

*if you borrowed equipment you can use your barbell or db’s or kb’s!