October 10, 2014
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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.~
Metcon (AMRAP – Rounds and Reps)
7 Minute Ascending Ladder
2,4,6,8….
Deadlift (155/95 lbs.)
Burpees over the bar
~rest 2 minutes~
Metcon (AMRAP – Rounds and Reps)
7 Minute Ascending Ladder
2,4,6,8….
Power Cleans (155/95 lbs.)
Pistols
*On the pistols each leg will be considered a rep.
