October 31, 2014
0
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 – Reps)
Clean and Jerk Ladder
Starting @ 95/65 lbs.
60 sec per per station/weight
increasing in 10 lb increments to failure.
1 pt/rep per Clean and 1 pt/rep per Jerk.
If you miss the Jerk, you can keep going until you miss the Clean weight.
Clean and Jerk (Max weight completed in Ladder*)
Clean (Max weight completed in Ladder*)
