August 20, 2019
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
200m Team Jog
Then…
2-3 Rounds, EZ Effort
7 KB Deadlift
7 DBL KB Russian Swing
7 Up Downs
7/7 Single Arm KB Strict Press (other KB is held in Front Rack)
Strength
KB Thruster (1×5)
7 MINUTES TO BUILD TO…
5-Rep DBL KB Thruster (Moderate)
Workout
Metcon (Time)
FOR TIME*
75 DBL KB Thrusters (Athlete Choice)
*Top of each minute, not including 3-2-1 go, complete 3 Up-Downs.
-15:00 Hard Cap-
