September 21, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES*
10 Alt. Step-ups → Box Jumps
10 KB Sumo Deadlift → KB SDHP
10 Air Squats → MB Thrusters
*Switch movements at 3:00 into AMRAP.
Strength
Deadlift (3-3-3-3-3)
3-3-3-3-3
Sumo Deadlift
-Rest 1:30 b/t Sets-
Workout
Metcon (4 Rounds for reps)
EMOM x 12 MINUTES
MIN 1 – :45 Max SDHP (75/55)
MIN 2 – :45 Max Box Jumps (20′)
MIN 3 – :45 Max Wall Balls (20/14)
Score total reps for the 4 sets through the 3 movements.
