October 07, 2014
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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)
For time:
30 Thrusters (95/65 lbs.)
800 meter Run
20 Thrusters (105/75 lbs.)
400 meter Run
10 Thrusters (115/85 lbs.)
200 meter Run
(scaling available)
