Monday

Compass – CrossFit

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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

Chest-To-Bar Pull-ups (5 minutes to find max rep set.)

Metcon (Time)

400 meter run

Rest 3 minutes

400 meter run

Rest 2 minutes

400 meter run

Rest 1 minutes

400 meter run