Thursday

Compass CrossFit – NC45

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 15 Slam Balls

MIN 2 – 10 Hang Muscle Cleans → 10 Muscle-Cleans → 10 Strict Presses

Strength

Power Clean (30 x 1 )

EVERY :15 FOR 30 SETS

1 Power Clean

Workout

Metcon (Time)

FOR TIME

30 Clean & Jerks (115/75)

-Rest 3:00-

REPEAT!