June 21, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
3 MINUTES
Tabata Cal Bike
Into…
3 ROUNDS
5 – 10 Ring Rows
5 – 10 Tempo Air Squats(3111) → Air Squats → Jumping Air Squats
Strength
Metcon (5 Rounds for weight)
E2MOM x 10 MINUTES
7-14 Back Squats
7-14 Strict Pull-ups or Ring Rows
*Light to Moderate weight on Back Squat. Athlete choice on rep scheme.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
2-4-6-8…
Pull-ups
10-10-10-10…
Thrusters (75/55)
