August 05, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
50m Shuttle Run
8 Tempo Air Squats (30X1)*
8 Ring Rows
Strength
Metcon (Weight)
EMOM X 14 MINUTES
MIN 1 – 5 Tempo Back Squats (30X1)*
MIN 2 – 20 Alt. DB Hammer Curls
*Increase weight each Set.
Record heaviest set of 5.
Workout
Metcon (Time)
5 ROUNDS FOR TIME
50 Double Unders
25 Air Squats
12 Pull-ups
