November 12, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Up-Downs
20 Mountain Climbers
5 Push-ups
20 Passthroughs
5/5 Groiners + twist
20 alt. Lunges
Strength
Shoulder Press (7-7-7-7-7*)
7-7-7-7-7*
Strict Press
*Complete 1:00 Plank Hold in Push-up Position after each set.
Workout
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 Squat Cleans* (135/95)| (95/65)
MIN 2 – 15 Up-downs
*Score is weight on the Cleans
