Friday -WOD

Compass – CrossFit

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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)

15 min Amrap:

3 KettleBell Swings (53/35 lbs.)

60m Sprint

9 Air Squats
The sprint is considered as 6 reps.