August 16, 2019
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
5 MIN AMRAP
7 Deadlifts
7 Bicep Curls
7 Sumo Deadlifts
7 Strict Presses
Strength
Metcon (Weight)
EMOM x 14 MINUTES
MIN 1 – 7 Tempo Sumo Deadlift (20X1)*
MIN 2 – 8/8 SA DB Bench Press
*Increase weight each Set.
Record heaviest weight for DL.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
1-2-3-4…
DB Deadlift (Athlete Choice)
DB Hang Power Clean
DB Shoulder 2 Overhead
