Saturday

Compass CrossFit – NC45

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Warm-up

Warm-up (No Measure)

CHIPPER WARM-UP (5 MINUTE CAP)

200m Run

15 Broad Jumps

20 Lunges

15 Up-Downs

20 Russian KBS

Strength

Hang Power Clean (1×5)

12 MINUTES TO BUILD TO…

5 Rep Hang Power Clean

Workout

Metcon (Time)

4 ROUNDS

10 Hang Power Cleans (115/75)

10 Alt. FR Lunges

10 Bar Facing Burpee

-12:00 Hard Cap-