Thursday -WOD

Compass – CrossFit

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Oct. Warm Up (No Measure)

5 Ring Dips & 10 Pull-ups or 5 MUs

30 DUs or 90 Singles

ODD: 30 Wall-balls (20/14 lbs.)

EVEN: 30 KB Swings (53/35 lbs.)

~20 Burpee penalty if 3 minute time cap is exceeded.~

Metcon (Time)

400m run

12 HSPU

1 Rope climb

400m run

9 HSPU

1 Rope climb

400m run

6 HSPU

1 Rope climb

400m run

3 HSPU

1 Rope climb