Compass CrossFit – Barbell Strength Program
Paused Front Squat (Work up to a heavy single in 10 reps or less.)
*This is not a 1RM or max out attempt. It is a heavy single for the day. Reps should look something like 3-2-1-1-1-1-1.
Max Height Box Jump (Distance)
Max Height Box Jump
*10 minutes to find max height box jump (inches).
CORE: Metcon (No Measure)
10 rounds – Every 3 minutes, complete:
30 barbell curls, 55/35-lb.
15 sec. L-sit hold
10 GHD sit-ups
*modify as needed so you don’t work more than 60-90 seconds