Friday

Compass – CrossFit

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Jan. Warm-up (No Measure)

5 movements, max effort, one minute each and 20 seconds transition.

Double-unders

Pull-ups

Burpees

Wall-Balls

Box Sprints

Cash out = 5 Wall Assaults

Push Press (Heavy set of 5, for four rounds.)

Metcon (AMRAP – Rounds and Reps)

10 min. of:

3 Hang power cleans (155/135 lbs)

5 Front squats

7 Alt. Pistols