October 13, 2014
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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.~
Metcon (Time)
For time- 2, 4, 6, 8, 10, 12 reps of:
Calorie Row
Toes 2 Bar
Shoulder Press (10 min to find 3 rep max)
