September 30, 2014
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Compass – CrossFit
Sept. Warm-up (No Measure)
5x Pull-ups
10x Burpees
20x Double-unders (60 singles)
40x KB Swings (53/35 lbs.)
Metcon (2 Rounds for reps)
1) 5×30 second intervals of Ring Support
2) 5×30 second intervals of Handstand Holds
Hold for as long as you can in a 30 second window, rest 30 seconds between sets. Score is number of completed 30 sec rounds.
Metcon (AMRAP – Rounds)
8 Minute AMRAP
4 Toes to Bar
8 Burpee Box Jumps (20″)
