CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFit


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!


Push Jerk

15 min to Build to a heavy SINGLE!


Metcon (AMRAP – Rounds and Reps)

15 minute ladder:


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