June 14, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
5 ROUNDS
:10 Wall-sit
:10 Plank
:10 Air Squats
:10 Scap Push-ups
:10 Jumping Air Squats
:10 Push-ups
Strength
Metcon (Weight)
STRENGTH
E2MOM x 10 MINUTES
6-12 Back Squats
6-12 Strict Pull-ups or Ring Rows
*Light to Moderate weight on Back Squat. Athlete choice on rep scheme.
Metcon
Metcon (Time)
FOR TIME*
50 Pull-ups
50 Thrusters (75/55)
*Athletes can complete workout however they want. For example, 5 Sets of 10 Pull-ups and 10 Thrusters or 50 then 50…athlete choice.
