September 26, 2019
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Announcements
4:30 p.m. will be our last afternoon class for the day as we will be closed in order to attend Parkridge Pregnancy Medical Clinic’s 26th Annual Gala. Our apologies for any inconvenience.
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
100m Run
25ft Butt Kicks
25ft Toe Touches
25ft Side Shuffle
25ft Karaoke
15 Banded Face Pulls
15 Banded Strict Press
Strength
Metcon (No Measure)
EMOM x 12 MINUTES*
MIN 1 – :45 Alt. Hammer Curls
MIN 2 – :45 DB Floor Press
MIN 3 – :45 Hollow Body Flutter Kicks
Workout
Metcon (Time)
4 ROUNDS FOR TIME
400m Run
20 Burpees
10 Pull-ups
-16:00 Cap-
