CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFit


Metcon (AMRAP – Rounds and Reps)


Max Rounds in 35min…

200m relay run

30 Box Jump Overs

20 Toes-To-Bar

10 Burpee Power Cleans 185/135

–Rest 1min. After Each Round —
*These are mini “Sprints” so go hard on each one and split the reps however you like. Make the weight on the bar pretty difficult.

*Advanced: Add weight to the bar each round.

*Burpee Power Clean – While holding the bar, do a burpee and touch your chest to the bar… Stand… Then perform the power clean. Hands never leave the bar.