August 17, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
25 Jumping Jacks
10 Up Down
25 Mountain Climbers
10 Up Down
25 Single Unders
Strength
Metcon (Weight)
3 SETS
12 Supinated Barbell Bent Over Row
16 SA KB Front Rack Step-up*
-Rest 1:30 b/t Sets-
*Alternate legs each rep. Perform 8 reps with bell on L-arm and 8 reps with bell on R-arm.
Record weight for the Barbell Bent Over Row.
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
50 Wall Balls
50 Pull-ups (Jumping Optional)
100 Walking Lunges
50 KB Swings (53/35)
100 Double Unders
50 Burpees
100 Goblet Squats
-16:00 Hard Cap-
*P1 works while P2 rests. Workout must be completed in order. P1 & P2 can break up reps however they want.
