Saturday

Compass CrossFit – NC45

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Warm-up

Warm-up (No Measure)

400m Run

Into…

3 ROUNDS

:20 Bar Hang

10 V-ups

5 DB Deadlifts

Strength

Metcon (No Measure)

3 ROUNDS FOR QUALITY

12 DB Curls

12 DB Bent Over Rows

12 DB Strict Presses

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 11 MINUTES

9 DB Cleans (50/35)

25′ DB Front Rack Lunge

13 Toes to Bar