CrossFit Dragon Fire – CrossFit
Metcon (Time)
1. Warm Up –
Floss Ankles Then
3 Rounds
12/10 Calorie Ski
10 Plank Transitions
Run 100m
2. Lift -EMOM 20 Minutes
1-5: 4 Power Position Clean
6-10: 3 Above Knee Clean
11-15: 2 Below Knee Clean
16-20: 1 Clean
3. Lift 2 – Bench Press
3 @80% 3 @85% AMRAP @90%
4. Conditioning – For Time
Run 200m
6 Bar Muscle Ups
Run 400m
10 CTB pullups
Rest 2:30
Run 600m
12 CTB
Run 800m
Rest 2:30
14 CTB
Run 1200m
16 CTB
5. Bitchwork – AMRAP 24 Minutes
13/9 Calorie Ski
Rest 2:30
11/8 Calorie Ski
Rest 2:00
9/6 Calorie Ski
Rest 1:30
6. Gymnastics –
AMRAP 3 Minutes
4-7 Unbroken Toes to Bar sets
Rest 2:00
AMRAP 3 Minutes
3-5 Unbroken Toes to Bar
5. Optional
Barbell Rows 3×10
DB Press 3×15