January 30, 2015
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Compass – CrossFit
Special 4:30 PM class available today, as there will be NO 7:00 PM class.
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
Thruster / push press / push jerk / split jerk (1-1-1-1-1-1-1 reps)
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Bear Complex (EMOM 10:)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
