Dec. 1, 2018

CrossFit Dragon Fire – CrossFit

Metcon (AMRAP – Rounds and Reps)

Warm up Primer AMRAP 5 Minutes

Run 400m

25 Box Jumps 20/16″

Max Wallballs in remaining time

Stretch: Ankles/Calves

LIFT: Find 1RM Jerk from Rack or blocks


“For Time” 20 Power Clean + Split Jerk at 80% of Jerk Max

WOD: AMRAP 5 Minutes

25 Double Unders

10 Shoulder to OH 95/65lbs

Optional : 40 Minute Run or 20 min scaled down

Run out 20 or 10 minutes, Run back 20 or 10 minutes

Two part test: Total distance covered and How close you get to the start point at the end

Split Jerk (1rm )

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