CrossFit Dash Northeast, CrossFit Dash Northwest – NC COMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME*

75 Cal Row

75 Cal Bike

1 Mile Run

50 Cal Row

50 Cal Bike

800m Run

25 Cal Row

25 Cal Bike

400m Run

*Approach this entire effort at a consistent, manageable pace. No loss of time in transition.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

8/6 Cal Bike

8 Plate Ground to Overhead With :02 Pause At The Top

8 V-ups

-THEN-

3 ROUNDS

25″ Waiter Walk (Each Arm)

15 PVC Pass Throughs

Strength

Push Jerk (3-3-3-3-3)

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

Workout

Metcon (Time)

FOR TIME

15-12-9

Push Jerk (135/95)|(95/65)

12-12-12

Cal Bike

immediately into…

6-9-12

Push Jerk (155/105)|(115/75)

12-12-12

Cal Bike

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

2:00 Walking Rest

3:00 Slow Pedal

*Focus on calm, nasal breathing.

C. STRENGTH / GYMNASTICS

Deadlift (1×3)

ON A 10:00 RUNNING CLOCK…

Start with an empty barbell and build to Heavy 3-Rep Deadlift

Metcon (Time)

5 ROUNDS FOR TIME

10 Strict HSPU

20 DBL DB Deadlifts (50/35)