January 17, 2015
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Compass – CrossFit
Jan. Warm-up (No Measure)
5 movements, max effort, one minute each and 20 seconds transition.
Double-unders
Pull-ups
Burpees
Wall-Balls
Box Sprints
Cash out = 5 Wall Assaults
Metcon (Time)
Ascending Ladder (3, 6, 9, 12, 15, 18) of:
HSPU
Deadlift (225/135 lb.)
Wall-ball (20/14 lb.)
~3 Burpee Muscle-ups (every round)
30 min cap.
3 Burpee Muscle-ups can be scaled;
6 Burpee pull-ups
9 Burpee Over-bar
