Day

Compass CrossFit – GPP WOD View Public Whiteboard Warm-up Warm-up (No Measure) 1 ROUND (5:00 Cap) 100m Run 5 Up-Downs 100m Run 10 KB (or DB) Deadlifts 1:00 Run 5 Burpees 1:00 Run 10 Tuck Jumps 100m Sprint Partner Workout Metcon (3 Rounds for reps) IN TEAM OF 2… AMRAP... READ MORE

Compass CrossFit – NC45 View Public Whiteboard Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1: 45s Row/Bike/Run/Jumping Jacks Min 2: 6 Kettlebell (or DB) Deadlift + 6 Kettlebell (or DB) Swings + 3/3 Kettlebell (or DB) Push Presses Strength – HOME Metcon (Weight)... READ MORE