November 13, 2014
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Compass – CrossFit
Nov. Warm-Up (No Measure)
3 rounds:
6 Pull-ups
6 Burpees
EVEN: 6 Med-ball cleans 20/14
ODD: 6 Push-press 45#s
followed by, 30 Double-unders or 90 singles
~6 minute time cap or 400m run if exceeded.~
Metcon (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
5 burpees
15-foot rope climb, 1 ascent
30 double-unders
