Tuesday -WOD

Compass – CrossFit

View Public Whiteboard

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 (Time)

4 rounds for time of:

Run 400 meters

20 Power Snatches (75/55 lbs)