Wednesday

Compass CrossFit – NC45

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Warm-up

Warm-up (No Measure)

Chipper Style Warm-up…

12/10 Cal Bike or Row

12 Air Squats (:01 Pause in Bottom)

12/10 Cal Bike or Row

12 Strict Hanging Knee Raise

12/10 Cal Bike or Row

12 Ring Row

Then…Grab a Barbell

10/10 Elbow Punches w/ Barbell

5 Controlled Front Squat (33X1)

5 Barbell Bent Over Row (slow and controlled)

Strength

Metcon (Weight)

EMOM X 14 MINUTES

MIN 1 – 5 Tempo Front Squats (20X1)

MIN 2 – 10 DB Bent Over Row
Record weight for heaviest front squat.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8…

Front Squat (95/65)

Toe 2 Bar