March 24, 2020
0
Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8/6 Cal Bike (1:00 Run/Row/Jumping Jacks/Jump Rope)
10 DB Suitcase Reverse Lunges
5/5 Single Arm DB Bent Over Row
100m Run
Strength – HOME
A: Metcon (Weight)
EMOM x 10 MINUTES
MIN 1 – 5-10 Strict Bent Over Rows
MIN 2 – 10 Slow DB Deadlifts
(Score is Weight)
Workout – HOME
B: Metcon (Weight)
EMOM x 4 MINUTES
Run, Bike, or Row :45
-1:00 Rest-
EMOM x 4 MINUTES
12 DB Power Cleans
-1:00 Rest-
EMOM x 4 MINUTES
Run, Bike, or Row :45
(Score is Weight)
https://vimeo.com/399089314/6426b3ee8b
