CrossFit Dash Northeast, CrossFit Dash Northwest – DashFIT

Accessory Work

Metcon (Weight)

4 Rounds of:

12 DB Bulgarian Lunges (6/Leg)

6 Strict Pull ups
*Tough Banded Pull up

*Bulgarian Lunge


Metcon (AMRAP – Rounds and Reps)

3 x 5:00 min AMRAP

10 Russian Swings 70/53

10 Abmat Sit ups

10 Hand Release Push ups

10 Air Squats
1:00 rest between AMRAPs

Continue where you left off during amrap, score is total rounds and reps for all 3.