3/31/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

ALL TRACKS]

For Time:

500/400 Meter Row

21 Lateral Burpees Over Rower

500/400 Meter Row

18 Lateral Burpees Over Rower

500/400 Meter Row

15 Lateral Burpees Over Rower

500/400 Meter Row

12 Lateral Burpees Over Rower

500/400 Meter Row

9 Lateral Burpees Over Rower

500/400 Meter Row

6 Lateral Burpees Over Rower

500/400 Meter Row

3 Lateral Burpees Over Rower

500/400 Meter Row

*Score = Time it takes to complete the workout

3/30/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Back Squat

Build to Heavy Set of 5

Then…

1×5 @ 90% of Heavy 5

1×5 @ 80% of Heavy 5

“Club Sandwich”

On the Minute x 9:

6 Dumbbell Front Squats 50 / 35 lb’s

Max Devil’s Presses 50 / 35 lb’s

[Rest 3 Minutes]

AMRAP 6:

Max Echo Bike Calories

[Rest 3 Minutes]

On the Minute x 9:

6 Box Jumps (30″/24″)

Max Rope Climbs (15-ft.)

3/29:22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Push Jerk

Build to Heavy Set of 5

Then…

1×5 @ 90% of Heavy 5

1×5 @ 80% of Heavy 5

“Feel The Rhythm”

27-21-15-9:

Calorie Row

Push Jerks 135 / 95 lb

3/28/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Power Snatch

Build to Heavy Set of 5

Then…

1×5 @ 90% of Heavy 5

1×5 @ 80% of Heavy 5

“Napalm”

2 Rounds For Time:

10 Bar Muscle-ups  or ctb & dip

20 Bar-Facing Burpees

30 Deadlifts 225 / 155 lb

40 Wallballs 30 / 20 lb to 10/9ft.

3/25/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

3 Rounds For Time [35 Minute Time Cap]:

42 Calorie Bike Erg

21 Hand Release Push-ups

30 Calorie Bike Erg

15 Strict Ring Dips

18 Calorie Bike Erg

9 Strict Handstand Push-ups

3/17/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

30-20-10:

Shuttle Runs (10 Meters)

Calorie Bike Erg

200 Meter Farmer’s Carry (50’s/35’s)

30-20-10:

Shuttle Runs (10 Meters)

Calorie Bike Erg

200 Meter Farmer’s Carry (50’s/35’s)

30-20-10:

Shuttle Runs (10 Meters)

Calorie Bike Erg

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