August 14, 2019
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
12 Alt. DB Suitcase Lunges
:20 Side Plank (Right)
12 DBL DB G2OH
:20 Side Plank (Left)
Strength
Metcon (Weight)
EMOM x 14 MINUTES
MIN 1 – 6/6 Back Rack Split Squats
MIN 2 – 15 DBL DB High Pulls
Record heaviest weight for Split Squat
Workout
Metcon (Time)
FOR TIME
3-6-9-12-15-18
Slam Balls (30/20)
18-15-12-9-6-3
Slam Ball Goblet Squats
15-15-15-15-15-15
Sit-ups
-12:00 Hard Cap-
