July 19, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Up-Downs – 7 Burpees – 5 Burpee Step Overs
10 Strict Press – 7 Push Press – 5 Push Press
10 Deadlifts – 7 Front Squats – 5 High Hang Muscle Clean
Strength
Clean and Jerk (8×3)
EVERY 1:00 FOR 8 SETS
3 TNG Clean & Jerks*
*Keep loading moderate-heavy and focus on barbell cycling.
Workout
Metcon (Time)
5 ROUNDS FOR TIME
7 Hang Power Cleans (135/95)
7 Burpee Box Jump Overs (24/20)
7 Wall Ball (20/14)
-10:00 Time Cap-
