June 24, 2019
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
Alternation EMOM x 8 MIN:
ODD – :50 Bike easy → moderate → moderate → hard
EVEN – :50 Inchworms → Floor Sweepers → Toy Soldier Kicks → Up-Downs
Strength
Deadlift (10 x 3)
EMOM x 10 MINUTES
3 Deadlifts*
*Moderate weight across all sets.
Workout
Metcon (Time)
FOR TIME
3-6-9-12-15-21
Deadlifts (185/125)
Cal Bike
