Monday

Compass – CrossFit

@crossfitlinchpin inspired

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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

Front Squat (7-7-5-5-3-3)

Metcon (Time)

2 rounds:

40 Double-unders

20 Toes to bar

10 Front squats (205/145 lbs)
Do not use a rack unless you need to.