CrossFit Dragon Fire – CrossFit
Three Sprints (AMRAP – Reps)
A. EMOM 10
10 second sprint
add 2 seconds every round until 20 seconds, then come back down the ladder
B. 5 min EMOM
20 seconds on, 40 seconds off
C. 5 min EMOM
30 seconds on, 30 seconds off
score is total of all three sections.
Your score is the total of all three sections added together. For DU, if you perform singles, you only get half credit. e.g. 20 singles only scores as 10. Recover in between each section.