August 27, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
200m Run
into…
AMRAP x 4 MINUTES
4 DB Muscle Clean (sumo stance / DBs between feet)
4 Alt. DB Front Rack Lunge
6 Slow & Controlled Hollow Rocks
6 Sit to Stand (hold post if necessary)
Strength
Turkish Get Up (1×2/2)
10 MINUTES TO BUILD TO…
2/2 Turkish Get-up (R/L)*
*Keep weight moderate and movement perfect.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
50 Plate Hops
40 Russian KB Swing (53/35)
Run 200m
