August 19, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
1 ROUND → Moderate Effort Across…
30/20 Cal Bike
30 Air Squats (first 10, :01 pause at top/bottom)
20 Push-ups (first 5, :01 pause at top/bottom)
20 Jumping Jacks
10 Strict Pull-ups or Ring Rows
10 x 1 Plate Ground to OH + 1/1 Alt. OH Lunge
Strength
Metcon (Weight)
EMOM X 12 MINUTES
MIN 1 – 12 Front Rack Alt. Lunges*
MIN 2 – :45 Wide Grip Pull-ups
*Barbells come from the floor.
Record heaviest set of lunges.
Workout
Metcon (Time)
EMOM x 10 MINUTES*
6 Alt. DB Snatches (50/35) + 5 Burpees
*Perform both movements every minute, rest the remainder of the minute until next round.
Score is your slowest time…
