CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFit


Squat Endurance Test (No Measure)

Testing out for level method; will be used as a warm up for front squats
Please make sure to enter your level on level method so the coach can approve it!

Front Squat

3 sets of 10 reps; Load as you go; looking to finish at something moderate to heavy load. Start around 50-60% of 1RM


Metcon (Time)

9 Rounds for time of:

7 Deadlifts 135/95

8 Goblet Squats 53/35

9 Elevated Ring Rows

Accessory Work

Metcon (AMRAP – Rounds)

Every 1:30 for 10 Rounds

200 Meter Run
This is EXTRA CREDIT; Do as much as you can; Scale accordingly!