July 15, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
100m Run
10 Alt. Step Back Lunges
25’ Duck Walk
10 Jumping Air Squats
Strength
Back Squat (6-4-2-6-4-2)
Back Squat @Moderate-Heavy
-Rest 1:00 b/t Sets-
Workout
Metcon (5 Rounds for time)
EVERY 2:00 FOR 5 SETS
25 Air Squats
100m Run
