August 23, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5/5 Box Step Ups
5 Push-Up to Pike
5/5 Single Arm Ring Row
5/5 Single Leg RDL
Strength
Metcon (Weight)
EMOM X 12 MINUTES
MIN 1 – 12 DBL DB Bicep Curls
MIN 2 – 6/6 DB Bulgarian Split Squats
Record heaviest weight for Split Squat
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 Burpees
12 Box Jumps (24/20)
14 Pull-ups or Jumping Pull-ups
