August 31, 2019
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MIN…
30 Single Unders
10 KB Deadlifts
10 American KB Swings
10 Air Squats
Strength
Metcon (3 Rounds for weight)
3 SETS
7 TNG Deadlift (Heavy)
1:00 Hollow Hold
-Rest as Needed b/t Sets-
Record all three heavy efforts.
Workout
Metcon (Time)
FOR TIME
100 Double Unders
50 Air Squats
40 Deadlift (135/95)
50 Double Unders
25 Air Squats
20 Deadlift
