November 10, 2014
0
Compass – CrossFit
Nov. Warm-Up (No Measure)
3 rounds:
6 Pull-ups
6 Burpees
EVEN: 6 Med-ball cleans 20/14
ODD: 6 Push-press 45#s
followed by, 30 Double-unders or 90 singles
~6 minute time cap or 400m run if exceeded.~
Metcon (Time)
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2/1.5 pood
30 Sit-ups
20 DB Hang squat cleans, 35/25 lb.
25 Back extensions
30 Wall ball shots, 20/14 lb.
3 Rope climb ascents
