CrossFit Dash Northwest, CrossFit Dash Northeast – CrossFit

Warm-up

Warm-up (No Measure)

2:00 Row

-into-

2 Rounds

10 Med Ball Deadlift

8 Med Ball Hang Cluster

6 Alt. Reverse Med Ball Lunge

Skill

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squat (2121)

*building to a heavy 5

(Score is Final Weight)

Workout

“TRIDENT” (AMRAP – Reps)

AMRAP x 4 MINUTES

MAX Wall Balls (20/14)|(14/10)

-Rest 1:00-

AMRAP x 4 MINUTES

MAX Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES

MAX Wall Balls (20/14)|(14/10)

(Score is Reps)