CrossFit Dash Northeast, CrossFit Dash Northwest – DashFIT

Metcon

Metcon (Time)

For Time:

800 Meter Row or Run

10 Burpee Box Jumps

20 KB Deadlifts 53s/35s

30 Heavy Russian Swings 70/53

40 Wall Balls 20/14

50 Ground 2 Overhead 45/25

60 Walking Lunges

800 Meter run

Accessory Work

Metcon (No Measure)

Finisher 4 rounds of:

10 Ring Face Pulls

10 Lateral Raises

10 Box Dips (2121 Tempo)

:30 Hollow Rock Flutter Kicks

:30 Side Plank Hold (Left)

:30 Side Plank Hold (Right)
If time is available during class get as much done of this as possible!