CrossFit Dragon Fire – CrossFit
Metcon (Time)
3 rounds
600 m row
12 deadlifts heavy for you
21 burpee box over
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
lift – snatch 5 sets of 3 you pick weight for good form
amrap 20
5 hspu or heavy seared box preas
10 pistols or mod to box or jumping air squats
15 pull-ups or ring rows
CrossFit Dragon Fire – CrossFit
Metcon (No Measure)
ohs on the 2:30×6 sets
start at 70% and build
for time 10 min cap
20 power cleans
20 bench press
20 OHS
pick weights
CrossFit Dragon Fire – CrossFit
Metcon (Time)
hang squat snatch on the 2:30x6sets build from 70% go up ea round
6 rds
8 power snatches
8 bar facing burpees
pick weight
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
push jerks on the 2:30x6sets 2-3 push jerks at 75-80%
open 12.4 wod amrap 12
150 wall balls
90 double unders or singles
30 ring muscle ups or ctb or pullup
CrossFit Dragon Fire – CrossFit
HAPPY THANKSGIVING
HAPPY THANKSGIVING- GYM CLOSED
CrossFit Dragon Fire – CrossFit
Metcon (Time)
dead lift on the 3x5sets 5 reps at 70%
10 9 8 7 6 5 4 3 2 1
deads 225/155
hspu
after ea round 30′ hs walk or 2 wall walks
time cap 20 min.
CrossFit Dragon Fire – CrossFit
Metcon (Time)
7 rds for time
7 double db front squats
7 ctb pullups
7 double db push press
7 ttb
time cap 21 min
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
hang squat clean and jerk
on the 2:30 x6 sets build to heavy
DOCE
3 rds x amrap 4
27/21 cal row
21 power cleans
15 burp box jump over
rd 1 135/95 rd2 115/85 rd 3 95/65
CrossFit Dragon Fire – CrossFit
Metcon (AMRAP – Rounds and Reps)
“Hidden Valley”
[TEAMS OF 3]
AMRAP 25:
Buy-In: 800 Meter Team Med-Ball Run
Directly Into..
Max Unbroken Set of Wallballs (each)
After Each Set:
10 Toes to Bar
200 Meter Med-Ball Run
* Switch When Partner Breaks
* Each Partner Has Own Med-Ball
* Score Is Total Wallballs