August 29, 2019
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Run
200m Row
:30 Sprint on Bike
Extended Warm-up
Warm-up (No Measure)
3 SETS
40′ Jog
20′ High Knees
20′ Butt Kickers
20′ Leg Swings
20′ Karaoke
20′ Broad Jumps
Workout
“CARDIO HEAVEN” (Time)
FOR TIME
50 Plate Ground to OH (45/35)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH
-20:00 Cap-
