September 16, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
7 Wall Ball Deadlift
7 Wall Ball Front Squats
20 Hollow Body Flutter Kicks
Strength
Back Squat (1×6, 1×4, 2×3, 1×2)
ON A 15:00 RUNNING CLOCK…
Back Squat
1×6
1×4
2×3
1×2
-1:30 Rest b/t Sets-
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
8 Box Jumps (20′)
10 Wall Balls (20/14)
12/10 Cal Bike
