CrossFit Dash Northeast, CrossFit Dash Northwest – DashFIT

Warm-up

Warm-up (No Measure)

1 ROUND → Moderate Effort Across…

30/20 Cal Bike

30 Air Squats (first 10, :01 pause at top/bottom)

20 Push-ups (first 5, :01 pause at top/bottom)

20 Jumping Jacks

10 Strict Pull-ups or Ring Rows

10 x 1 Plate Ground to OH + 1/1 Alt. OH Lunge

Strength

Metcon (Weight)

EMOM X 12 MINUTES

MIN 1 – 12 Front Rack Alt. Lunges*

MIN 2 – :45 Wide Grip Pull-ups

*Barbells come from the floor.
Record heaviest set of lunges.

Workout

Metcon (Time)

EMOM x 10 MINUTES*

6 Alt. DB Snatches (50/35) + 5 Burpees

*Perform both movements every minute, rest the remainder of the minute until next round.
Score is your slowest time…