December 01, 2014
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Compass – CrossFit
Dec. Warm-Up (No Measure)
20 Calorie Row
~Then~
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
15 Squats
30 Double-unders or 90 singles
What should the time cap be this month?
Squat Clean (7×2 @75% 1RM)
Metcon (Time)
10-1
Shoulder to Overhead (155/105)
Burpee over bar
