October 23, 2014
0
Compass – CrossFit
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)
3 Rounds of:
Run 800m
15 Deadlifts (275/185 lbs.)
30 GHD’s or 60 Sit-ups