January 12, 2015
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Compass – CrossFit
Jan. Warm-up (No Measure)
5 movements, max effort, one minute each and 20 seconds transition.
Double-unders
Pull-ups
Burpees
Wall-Balls
Box Sprints
Cash out = 5 Wall Assaults
LIFT: Power Clean (1 rep, EMOM for 5 min. to find 1RM)
WOD: Metcon (AMRAP – Rounds and Reps)
12 min. of:
9 Shoulder Press (95/65 lb.)
30 Double-unders
3 Box Jumps (24/20 in.)
