March 01, 2014
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Compass – CrossFit
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-Choose 2 out of 3 WODs from the Ravage CrossFit “2014 Get Ravaged Pre-Open Competition”.
WOD1: Metcon (AMRAP – Reps)
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (95/65)
3 Toes 2 Bar
6 Thrusters (95/65)
6 Toes 2 Bar
9 Thrusters (95/65)
9 Toes 2 Bar
This is a timed workout. If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc.
WOD2: Metcon (Weight)
3RM complex (5 min)
Power clean
Hang Clean
Jerk
All three movements must be completed without dropping the bar.
WOD3: Metcon (AMRAP – Rounds and Reps)
8 min, AMRAP of:
150 Double-Unders
90 Wall-balls (20/14 lb)
30 Chest to bar Pull-ups
