Compass – CrossFit
Oct. Warm Up (No Measure)
5 Ring Dips & 10 Pull-ups or 5 MUs
30 DUs or 90 Singles
ODD: 30 Wall-balls (20/14 lbs.)
EVEN: 30 KB Swings (53/35 lbs.)
~20 Burpee penalty if 3 minute time cap is exceeded.~
6:00p: Metcon (Weight)
12 min. EMOM of:
5 Deadlift
3 Hang Power Clean
5 Box Jump (24/20 in.)
Both bar movements must be completed together and unbroken for the set to count.
7:30p: Metcon (AMRAP – Rounds and Reps)
8 min AMRAP (with a partner) of:
3 Hang Power Cleans (95/65 lbs.)
6 Wall-balls (20/14 lbs.)
9 Over Unders (20” M&F)
One teammate working at a time, 1 round must be completed before trading and work can only be counted while the other is hanging in full lockout from a pull-up bar or rings.
Top three teams move onto FunDay Final round after a 8 minute break.
FINAL: Metcon (AMRAP – Reps)
3 Minutes for Max reps:
Shuttle Sprints
Pull-ups
One teammate will be chosen for each station, both will work at the same time, no trading will take place.
Reps will be added for a combined total.
