September 05, 2019
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS…
8/8 SA DB Arnold Press → 8/8 SA DB Push Press → 8/8 SA DB Push Jerk
8/8 SA Ring Row → 8/8 SA Bent Over Row → 8/8 Seesaw Row
8/6 Cal Row (Easy) → (Moderate) → (Hard)
Strength
Push Jerk (3×2)
3 SETS
6 Strict Press
4 Push Press
2 Push Jerk
-Rest 1:30 b/t Sets-
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 20 Sit-ups
MIN 3 – 10 Push Jerk (115/75)
