October 20, 2014
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Compass – CrossFit
Monday is Here Already!
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:
30 box jumps, (30/24-in.)
30 chest-to-bar pull-ups
30 kettlebell swings, (2/1 pood)
30 walking barbell lunges (95/65 lb.)
30 knees-to-elbows
30 push presses, (95/65 lb.)
30 hip extensions, (holding a 25/15-lb. plate)
30 wall ball shots, (20/14-lb. – 11/10-ft target)
30 burpees
30 triple-unders
30 min time cap. Hip extensions can be replaced with Good Mornings (95/65 lb.) and maintain RX.
