August 12, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS (6:00 MINUTE CAP)
1:00 Bike (EZ) → :45 Bike (MOD) → :30 Bike (HARD)
12 Walking Lunges
2 Wall Walks
Strength
Metcon (Weight)
EMOM x 14 MINUTES
MIN 1 – 5 Tempo Romanian DL (30X1)
MIN 2 – 12 Alt. Tempo DB Strict Press (30X1)
Record heaviest set of DL.
Workout
Metcon (5 Rounds for time)
EVERY 2:30 FOR 5 SETS
10/8 Cal Bike
5 Deadlifts (185/115)
