Jan. 9, 2019

CrossFit Dragon Fire – CrossFit

Metcon (Time)

1. Warm-up

Floss Hips

4 Steady Rounds

10 Box Step Ups w/


10 Calories Bike

10 Push Ups

2. Strength

Push Jerk

5×3 @ 85-90%

3. Oly

Misfit Snatch Complex

Every 2:00 for 8 Minutes

3 Reps @ 70%+ of 1RM

You can build throughout sets

*More Options:

Lower Percentages

4. Met-Con



Handstand Push-Ups

Ring Dip

Push Ups

*put time in box below as this is a hero wod

Push Jerk (5×3)

J.T. (Time)


Handstand Push-ups

Ring Dips

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

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