January 17, 2020
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Compass CrossFit – Special Event
Metcon (Weight)
3 rounds
10/10 SA DB Strict Press
*Superset with 10 Strict Push-ups
Metcon (Weight)
3 ROUNDS
8/8 SA DB Bent Over Rows
*Superset with 10 Banded Skull Crushers
Metcon (Weight)
3 ROUNDS
12 Back Rack Step Back Lunges
*Superset with 10x alt. SASL KB deadlifts (AHAP)
Metcon (No Measure)
EMOM, 5 minutes:
5 Strict Pull-ups