November 20, 2013
0
Compass – CrossFit
SKILL: Metcon (No Measure)
Burgener Warm-up:
(3 reps of every step w/t 45 lbs)
1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Hang Power Snatch
WOD: Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
Box Sprint
10 Overhead Squat
15 Elevated Ring Push-ups
PRTC: Metcon (No Measure)
Weakness Cash Out: Weightlifting
Deadlifts
Cleans
Presses
Snatch
Clean and Jerk
Medicine Ball Drills
Kettlebell Swing