CrossFit Dragon Fire – CrossFit
Metcon (Time)
“AFTERSHOCK”
5 Rounds For Time:
1,000/800 Meter Bike
12 Deadlifts (185/135)
30 AbMat Sit-ups
100 Meter Farmers Carry (50’s/35’s)
CrossFit Dragon Fire – CrossFit
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
CrossFit Dragon Fire – CrossFit
Metcon (Time)
“Ice Box”
AMRAP 25:
7 Box Jump Overs (24″/20″)
7 Pull-ups
7 Power Snatches 75 / 55 lb
Every 5 Minutes [Starting at 0:00]:
400 Meter Run
*Score: Rounds + Reps (Do Not Include Run)
CrossFit Dragon Fire – CrossFit
Metcon (Time)
“Body Language”
AMRAP 20:
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats
*Score: Rounds + Reps
CrossFit Dragon Fire – CrossFit
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Metcon (Time)
“Overwhelmed”
For Time:
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs
10-9-8-7-6-5-4-3-2-1 Overhead Squats
Box: (24″/20)
Barbell: 115 / 85 lb
CrossFit Dragon Fire – CrossFit
Metcon (Time)
“Overwhelmed”
For Time:
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs
10-9-8-7-6-5-4-3-2-1 Overhead Squats
Box: (24″/20)
Barbell: 115 / 85 lb
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
“Five Minute Major”
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Front Squats 50 / 35 lb’s
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
9 Toes to Bar
9 Dumbbell Thrusters 50 / 35 lb’s
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
6 Toes to Bar
6 Dumbbell Clusters 50 / 35 lb’s
CrossFit Dragon Fire – CrossFit
Metcon (Time)
JT”
21-15-9:
Handstand Push-ups
Ring Dips
Push-ups
CrossFit Dragon Fire – CrossFit
Metcon (Time)
“Do iT”
For Time:
60 Deadlifts
45 Hang Power Cleans
30 Push Jerks
Barbell: 155 / 105 lb
CrossFit Dragon Fire – CrossFit
Metcon (Time)
“Triple 3” [ALL TRACKS]
For Time:
3,000 Meter Row
300 Double Unders
3 Mile Run
Time Cap: 49 Minutes