October 14, 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 (AMRAP – Rounds and Reps)
AMRAP 20 min:
1.25 mile Run
With remaining time,
complete as many rounds as possible of:
3 Front Squat* (135/95 lbs.)
3 Muscle-ups (rings)
*Front squat must be cleaned from the floor
(Scaling will be available)
