September 22, 2019
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
4 Rounds*
10 Up-Downs → Burpees
30 Single Unders → Double Unders
:30 Hollow Hold → Side Planks (R/L)
Strength
Metcon (3 Rounds for reps)
3 SETS
15 DB Bench Press
Immediately into…
Max Set of Unbroken Push-ups
-2:00 Rest b/t Sets-
Score is the number push-ups per set
Workout
Metcon (Time)
5 ROUNDS FOR TIME
50 Double Unders
25 Russian KBS (53/35)
15 Sit-ups
