October 04, 2013
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Compass – CrossFit
Funday Has Arrived!
Warm-up (No Measure)
Coach’s Choice
Home-run Derby (AMRAP – Rounds)
20 Minute AMRAP of:
Sledgehammer Strikes = Home Plate
Box Jumps (24/20) = 1st Base
Sand Bag G2H (45/25) = 2nd Base
Power Clean (95/65) = 3rd Base
Each athlete will start at Home plate, sprint to first base, second, third, and fourth.
* Each Base will be 9 reps
** Only completed rounds are counted
*** Every time you cross home plate that constitutes a completed round
**** You cannot start a movement until the teammate before you has cleared that base
