Sunday

Compass CrossFit – NC45

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Ring Rows

10 Push-ups or Knee Push-ups

15 Air Squats

Into…

2-3 Rounds

100m Run

10 Tuck-ups

8 DB Curl to Press

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Plank

MIN 2 – :45 V-Ups

MIN 3 – :45 Plate OH Hold

Workout

Metcon (Time)

FOR TIME

100 Kettlebell Swings (53/35)

-Rest 2:00-

FOR TIME

50 Burpees