September 05, 2014
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Compass – CrossFit
Sept. Warm-up (No Measure)
5x Pull-ups
10x Burpees
20x Double-unders (60 singles)
40x KB Swings (53/35 lbs.)
Metcon (AMRAP – Rounds and Reps)
With a teammate:
8 min of:
10 Pull-ups
15 Box Jumps (24/20 in.)
20 Push Press (75/45 lbs.)
30 Double-unders
One teammate working at a time, each must complete equal amount of reps.
Top three teams move onto FunDay Round.
FNDAY: Metcon (Time)
15 Burpee Pull-ups / Thrusters (75/45 lbs.)
20 Ground to Overhead (75/45 lbs.)
12 Burpee Pull-ups / Thrusters
20 Power Snatch (75/45 lbs.)
9 Burpee Pull-ups / Thrusters
200m Sandbag Run (45/25 lbs.)
30 Cal Row
100 Wall Balls (20/14 lbs.)
