August 26, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS (6 min cap)
:30 Bike (increase pace on the bike every round)
5/5 Alt. Grioners
10 Wall Ball Press → Push Press → Wall Ball Thruster
10 Up-Downs → Burpee → Burpee w/ Wall Ball
Strength
Metcon (Weight)
EMOM X 14 MINUTES
MIN 1 – 7 Tempo Strict Press (20X1)*
MIN 2 – 14 DB Suitcase Reverse Lunge (Moderate)
*Increase weight each Set.
Record weight for heaviest strict press.
Workout
Metcon (AMRAP – Rounds and Reps)
“TRIPLE AMRAP”
AMRAP x 3 MINUTES*
6 Wall Balls (20/14)
5 Box Jumps
4 Burpees
-1:00 Rest-
Repeat!
-1:00 Rest-
Repeat!
