CrossFit Dash Northeast, CrossFit Dash Northwest – NC COMPETE

A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS

60 Cal Bike

30 Burpees Over Rower

1000m Row

-Rest 1/2 time b/t Sets-

*If set takes you 8 minutes, rest 4 minutes.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 12 MINUTES

5 Light DB Devil’s Press

15 Jumping Jacks

10 Ring Rows

10 Straight Leg Sit-ups (minimize arm throw)

10 Scap Pull-ups (slow and controlled)

:30 Hollow Rocks

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

C2B & Bar Muscle-Up Development

Workout

Metcon (Time)

FOR TIME

21-15-9

Russian Kettlebell Swing (70/53)|(53/35)

C2B Pull-up

into…

15-12-9

American Kettlebell Swing (70/53)|(53/35)

Bar Muscle-Up

-16:00 Hard Cap-

C. STRENGTH / GYMNASTICS

Deadlift (5-5-5-5-5)

5-5-5-5-5

Deadlift

*Build to 5RM

Metcon (Time)

3 ROUNDS FOR TIME

10 Deadlift (275/185)

25 Wall Balls (20/14)

25′ HS Walk