November 06, 2014
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Compass – CrossFit
Nov. Warm-Up (No Measure)
3 rounds:
6 Pull-ups
6 Burpees
EVEN: 12 Med-ball cleans 20/14
ODD: 12 Push-press 45#s
followed by, 30 Double-unders or 90 singles
~10 minute time cap or 400m run if exceeded.~
Metcon (Time)
3 Rounds:
Run 400 Meters
21 Pull Ups
7 Front Squats 225/155
Choose a weight that you can take from the ground and CAN do unbroken when you are fresh but is hard. If you have pull ups try to gut through all 21 every round unbroken. This workout should take you no longer than 15 min roughly if you scale correctly… Longer than that and you probably went too heavy.
