September 23, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
4 ROUNDS (6 MINUTE CAP)
5 Up-Downs
6/6 DB FR Squat
10 Tuck-ups
30 Single Unders
Strength
Front Squat (2×5 / 1×4 / 1×3 / 1×2)
ON A 15:00 RUNNING CLOCK…
Front Squat
2×5
1×4
1×3
1×2
-1:30 Rest b/t Sets-
Workout
Metcon (5 Rounds for reps)
EVERY 2:00 FOR 5 SETS
10 Front Squats (115/75)
MAX Double Unders in remainder of time
