September 03, 2019
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
2:00 Run or Bike, EZ Pace then right into…
AMRAP x 3 MINUTES
3 Push-ups (:01 Pause at top of Plank)
3 Ring Rows
3/3 Reverse Lunges
Strength
Metcon (No Measure)
EVERY 4:00 FOR 3 SETS
1:00 Push-Up Plank
15 DB Bent Over Row
10 Strict Pull-ups
Workout
Metcon (Time)
FOR TIME
400m Run
into…
5 ROUNDS
10 Up-Downs
10 DB Power Cleans (40/30)
into…
400m Run
