October 06, 2014
0
Compass – CrossFit
Oct. Warm Up (No Measure)
5 Ring Dips & 10 Pull-ups or 5 MUs
30 DUs or 90 Singles
ODD: 30 Wall-balls (20/14 lbs.)
EVEN: 30 KB Swings (53/35 lbs.)
~20 Burpee penalty if 3 minute time cap is exceeded.~
1: Metcon (AMRAP – Rounds and Reps)
3 Min AMRAP of:
7 Hang Power Snatches (95/65 lbs.)
14 Air Squats
Rest 1 Min
2: Metcon (AMRAP – Rounds and Reps)
3 Min AMRAP of:
12 Box Jump Overs 24/20
24 Hand Release Push Ups
Rest 1 Min
3: Metcon (AMRAP – Reps)
3 Min AMRAP of:
150 Double Unders
Remaining time Max Bar Muscle Ups
