6/30/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

“Battle Scars”

6 Rounds:

1 Minute AbMat Sit-ups

1 Minute Farmers Carry (10 Meters)

1 Minute Box Jumps (24″/20″)

1 Minute Shuttle Runs (10 Meters)

1 Minute Step Back Lunges

1 Minute Rest

Farmers Carry: (50’s/35’s)

6/29/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Push Press

5 Sets of 4

PART 2: “Dirty Work”

AMRAP 6:

60 Deadlifts (115/85)

Max Calorie Bike

Directly Into..

AMRAP 6:

45 Hang Power Cleans (115/85)

Max Calorie Bike

Directly Into..

AMRAP 6:

30 Shoulder to Overhead (115/85)

Max Calorie Bike

6/27/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Overhead Squat

5 Sets of 4

PART 2: “Starting Over” [T

AMRAP 15:

15 Overhead Squats (95/65)

30 Dumbbell Hang Snatches (50/35)

60 Double Unders

6/25/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

“Chrimescene”

3 Rounds For Time:

500/400 Meter Row

21 Box Jump Overs* (24″/20″)

12 Front Squats 155 / 105 lb

*No Rebounding

6/24/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

“Til Death Race Do Us Part”

5 Rounds:

15/12 Calorie Echo Bike

10 Bar-Facing Burpees

Rest 5 Minutes

5 Rounds:

10 Power Cleans 135 / 95 lb

10 Bar-Facing Burpees

6/22/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

Option A: Active Recovery WOD

“Who-ville”

On the 2:00 x 15 Rounds:

5 Strict Pull-ups

10 Air Squats

15 AbMat Sit-ups

Max Calorie Row

*Score: Total Calories

6/21/22

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

“Double Pits to Chesty”

AMRAP 12:

40 Double Unders

20 Push-ups

10 Toes to Bar

*Repeat From 3.20.19

*Score: Rounds + Reps

6/20/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

“Fast Break”

10 Rounds For Time:

15/12 Calorie Row

15 Wallballs 20 / 14 lb to 10/9ft.

Rest 1:00 Between Rounds.

*Score: Total Time Including Rest

6/18/22

CrossFit Dragon Fire – CrossFit

Metcon (Time)

“Mind Games”

For Time [25 Minute Cap]:

2,000 Meter Run

Directly Into…

70 Power Cleans 135 / 95 lb

70 Bar-Facing Burpees

*Partition Cleans & Burpees However

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