October 21, 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)
5 Rounds
3 Power Snatch (135/95)
2 Rounds of Cindy
1 Rope Climb
1 Round of Cindy = 5 Pull-ups/10 Push-ups/15 Squats
