December 27, 2014
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Compass – CrossFit
Warm-up (No Measure)
100 Double-unders or 200 singles
~Then~
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
15 Squats
20 Calorie Row
Metcon (Time)
21 Power cleans (95/65 lbs)
10 Muscle-ups
15 Power cleans (135/105 lbs)
7 Muscle-ups
9 Power cleans (185/155 lbs)
3 Muscle-ups
15 minute time cap.
