June 23, 2019
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Run
10 Lunges
30 Plate Hops
Strength
Metcon (3 Rounds for weight)
3 SETS
8 Barbell or Plate Overhead Reverse Lunges*
-Rest 1:00 b/t sets-
*Very light weight, just to get used to the movement.
Metcon
Metcon (3 Rounds for time)
3 SETS
800m Run
-Rest 2:00 b/t Sets-
*Pacing Notes…
1st SET@ 70% EFFORT
2nd SET@ 80% EFFORT
3rd SET@ 90% EFFORT
