October 31, 2013
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Compass – CrossFit
Friday Funday Fall Party Tonight!
Matt Chan Dynamic Warm-up (No Measure)
25x Jumping jacks
10x F/B Jumping jacks
4x Long lunge turn overs (each)
6x Single leg lateral lunge (each)
10x Sumo Swings
5- 1x Sumo Push-up Palm Walk
Shoulder Circles
10x Palm Roll
Metcon (Weight)
Tabata: Weighted Plank Position
Test 3 (AMRAP – Reps)
Tabata Squat x Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval.
Test score equals Tabata score multiplied by number of muscle-ups completed.
