September 24, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Mountain Climbers
15 Lateral Jumps Over the Bar
10 Knees to Che
Strength
Hang Power Clean (5×3)
5×3
Hang Power Snatch*
*Keep loads light to moderate and focus on perfect mechanics.
Workout
Metcon (Time)
FOR TIME
6-8-10-12-10-8-6*
Toes to Bar
Alt. DB Power Snatch (45/30)
*10/8 Cal Bike after each full Set.
