July 13, 2019
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
4 ROUNDS
AMRAP x 1 MINUTE
5 SlamBalls
5 SlamBall Goblet Squat
10 Slam Ball Toe Taps
-Rest :30 b/t Rounds-
Strength
Metcon (No Measure)
3 SETS
8/8 SA Bench Supported DB Row
8/8 SL DB Romanian DL
-Rest as Needed b/t Sets-
Workout
Metcon (4 Rounds for time)
4 SETS
200m Row
12/9 Cal Bike
200m Run
-Rest 1:00 b/t Sets-
