CrossFit – Wed, Mar 22

CrossFit Dragon Fire – CrossFit

Metcon (No Measure)

Bench Press



On the 2:00 x 9 Sets:

Set 1: 5 Reps @ 78%

Set 2: 3 Reps @ 81%

Set 3: 1 Rep @ 84%

Set 4: 5 Reps @ 81%

Set 5: 3 Reps @ 84%

Set 6: 1 Rep @ 87%

Set 7: 5 Reps @ 84%

Set 8: 3 Reps @ 87%

Set 9: 1 Rep @ 90%

“Albacore” IQFA



For Time:

800 Meter Row

80Sit-ups

500 Meter Row

50 Push-ups

300 Meter Row

30 Toes to Bar

Time Cap: 20 Minutes

CrossFit – Mon, Mar 20

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Reps)

ohs 3×5 light3x3 med 3×1 heavy

“Fighting Words”



3 Rounds For Total Reps:

1 Minute Chest To Bar Pull-ups

1 Minute Overhead Squats

1 Minute Double Unders

1 Minute Power Snatches

1 Minute Bar-Facing Burpees

1 Minute Rest

Barbell: 75 / 55 lb

« Older Entries