Saturday DashFit

CrossFit Dash Northeast, CrossFit Dash Northwest – DashFITMetconMetcon (AMRAP – Rounds)25 min AMRAP: *You go, I go style* 30 double unders 10 burpee box jumps 8 DB Thrusters 50/35

Shake Weight

CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFitMetconMetcon (Time)”Shake Weight” 20 min amrap 100 m run 8 Toes To Bar 12 Dumbbell Power Snatches (50/35) * team of 2 (relay style) one person working through one round while other rest....

Friday DashFit

CrossFit Dash Northeast, CrossFit Dash Northwest – DashFITAccessory WorkMetcon (No Measure)3 sets: 10 bent over rows 15 floor pressRest as needed between sets.MetconMetcon (AMRAP – Rounds and Reps)15 min AMRAP: 15 cal row/bike 10 KB swings 10...

Sicko Mode

CrossFit Dash Northeast, CrossFit Dash Northwest – CrossFitWeightliftingHang Clean and JerkOn the 1:30 x 7 Sets: 30 Double-Unders 2 Hang Squat Cleans 1 Split Jerk Set #1 – 60% Set #2 – 65% Set #3 – 70% Set #4 – 75% Sets...

Thursday DashFit

CrossFit Dash Northeast, CrossFit Dash Northwest – DashFITMetconMetcon (Time)5 rounds For Time: 400m run 10 pull ups 20 push ups 30 air squats