November 24, 2014
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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.~
1: Metcon (AMRAP – Rounds)
EMOM as far as you can go…
1x Hang Clean
1x Full Clean
Start at 135/95 or 50% of your 1 Rep and add 5-10 lbs per minute.
These do not have to be touch and go,
if you fail you can re-attempt as long as you get it in the minute.
2: Metcon (Weight)
EMOM for 10
1x Clean
2x Front Squats
8x Lateral Burpees
(all to be performed in the same minute)
Use 225/145 or 75% of 1 Rep Max Clean
