Monday -WOD

Compass – CrossFit

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Nov. Warm-Up (No Measure)

3 rounds:

6 Pull-ups

6 Burpees

EVEN: 12 Med-ball cleans 20/14

ODD: 12 Push-press 45#s

followed by, 30 Double-unders or 90 singles

~10 minute time cap or 400m run if exceeded.~

Metcon (Time)

50 Med Ball Cleans 20/14

5 Rope Climbs 15′

40 Med Ball Cleans

4 Rope Climbs

30 Med Ball Cleans

3 Rope Climbs

20 Med Ball Cleans

2 Rope Climbs

10 Med Ball Cleans

1 Rope Climb