Announcements
4:30 PM Will be the only afternoon class today. We’re closed for for the rest of the evening for attendance to the Parkridge Pregnancy Medical Clinic’s 26th Annual Gala. We apologize for any inconvenience.
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Compass CrossFit – NC45
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Wall Ball FS — 8 Wall Ball Thrusters — 6 Wall Balls
10 Empty BB Sumo DL — 8 High Pulls — 6 SDHL
10 Step-ups — 8 Box Jump w/ Step-down — 6 Fast Box Jumps
10 Empty Barbell Strict Press — 8 Tempo Push Press (21X1) — 6 Push Press
Workout
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Strength
Metcon (Weight)
POST WORKOUT STRENGTH*
2-3 SETS
6/6 DB Goblet Step-up (45/30)
10/10 SA DB Bent Over Row
-Rest 1:00 b/t Sets-
*Perform Strength After the Workout!
