September 02, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES…
MIN 1 – 10 Air Squats + 10 Hollow Rocks
MIN 2 – 10 DB Hang Power Clean + Push Press (:01 pause in power position)
Strength
Back Squat (1×4)
ON A 15:00 RUNNING CLOCK…
Back Squat
1×10
1×8
1×6
1×4
-Rest 1:30 b/t Sets-
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
2-4-6-8-10…and so on
DB Thrusters (35/25)
Box Jumps (24/20)
