CrossFit Dash Northeast, CrossFit Dash Northwest – DashFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Russian KBS

10 KB High Pulls

7 Scap Pull-ups

200m Row

Strength

Weighted Pull-ups (Find 3RM)

ON A 10:00 RUNNING CLOCK…

Find a 3RM Weighted Pull-up or Complete 5×6 Banded Pull-up*

*Pull-ups should be tough for all 6 reps.

Workout

Metcon (Time)

FOR TIME

750/500m Row

into…

8 ROUNDS

5 Pull-ups

10 Up-Downs

15 Sit-ups

-20:00 Time Cap-