CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFit

Gymnastics

The Dip Test (No Measure)

Dip Test for Level Method
Please make sure to enter your level into the level method so the coach can approve it!

Weightlifting

Push Jerk

15 min to Build to a heavy SINGLE!

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute ladder:

1-2-3-etc

Push Jerks 185/135

10 Box Jump Overs 24/20

30 Double Unders

Accessory Work

Metcon (AMRAP – Rounds)

4 Rounds of:

20 Russian Swings (Heavy)

15 DB Hammer Curls

15 DB Kickbacks (Each Side)

Rest 1 min between RDS