September 01, 2019
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
Start off with a 2 minute run, row, or bike then…
Play a game!
Strength
Hang Power Clean (1×3)
12 MINUTES TO BUILD TO…
Heavy Set of 3 Hang Power Clean
Workout
Metcon (4 Rounds for reps)
EVERY 3:00 FOR 4 SETS
15 Hang Power Clean (95/65)
20 Sit-ups
Max Cal Row in Remaining Time
