CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
Reptar” team of 3
AMRAP 25:
90/70 Calorie Row
60 Toes to Bar
30 Power Snatches (135/95)
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
“Time After Time”
AMRAP 20:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Every 2:00, Bike 500/400 Meters
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 25:
50 AbMat Sit-ups
40 Box Jumps (24″/20″)
30 Front Rack Reverse Lunges (75/55)
20 Push Press (75/55)
100 Meter Farmers Carry (50’s/35’s)
CrossFit Dragon Fire – CrossFit
Metcon (Time)
Deadlift
5 Sets of 2
“Linda’s Lungs”
For Time:
800 Meter Run
55 Dumbbell Deadlifts
800 Meter Run
55 Dumbbell Bench Press
800 Meter Run
55 Dumbbell Power Cleans
800 Meter Run
Dumbbells: 50 / 35 lb’s
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
Strict Press
5 Sets of 2
“Tenfold”
AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
…
Add 1 Thruster Each Round
Barbell: 95 / 65 lb
CrossFit Dragon Fire – CrossFit
Metcon (Time)
Strict Pull-ups
Every 2:30 x 4 Sets:
1 Unbroken Set
“Fortime Fortitude”
15 Rounds For Time:
15/12 Calorie Row
12 Burpees
Time Cap: 30 Minutes
CrossFit Dragon Fire – CrossFit
Metcon (Time)
“Are We There Yet?”
5 Rounds [35 Minute Cap]:
1,000/800 Meter Row
30 Box Jumps (24″/20″)
30 Dumbbell Snatches 50 / 35 lb
CrossFit Dragon Fire – CrossFit
Metcon (Weight)
Overhead Squat
5 Sets of 3
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
CrossFit Dragon Fire – CrossFit
Metcon (Time)
Option A: Active Recovery WOD
For Time:
100/80 Calorie Row
60 Single Dumbbell Box Step-ups
40 Single Dumbbell Clean and Jerks
200 Meter Double Dumbbell Farmers Carry
40 Single Dumbbell Clean and Jerks
60 Single Dumbbell Box Step-ups
100/80 Calorie Row
Dumbbells: 50 / 35 lb’s
Box: (24″/20″)
CrossFit Dragon Fire – CrossFit
deads (5×3)
3×5 deads building – log your highest set
Metcon (Time)
“Angie’s Got Wheels”
On the 2:00 x 15 Rounds:
500/400 Meter Bike Erg
AMRAP “Angie”
“Angie”:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
*Score: Total “Angie” Reps