November 07, 2014
0
Compass – CrossFit
NO CLASS TONIGHT,
Be at the VDB:
YWCA- 3101 35th Street
Competition Begins 6:30pm
Nov. Warm-Up (No Measure)
3 rounds:
6 Pull-ups
6 Burpees
EVEN: 12 Med-ball cleans 20/14
ODD: 12 Push-press 45#s
followed by, 30 Double-unders or 90 singles
~10 minute time cap or 400m run if exceeded.~
Bench Press (3-3-3-3-3-3-3 (80%))
Metcon (AMRAP – Rounds)
10 min AMRAP:
3 HSPUs
7 Hanging Power Cleans (135/95 lbs)
Power Cleans must be unbroken or the set will not count. Score = Complete rounds only.
