December 31, 2014
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Compass CrossFit
Dec. Warm-Up (No Measure)
20 Calorie Row
~Then~
3 Rounds of:
30 sec. Handstand Hold
5 Strict Pull-ups
10 Push-ups
15 Squats
30 Double-unders or 90 singles
Metcon (Distance)
7 Min. max effort Row
Bench Press (10-10-10-10-10-10)
6 Sets, first set w/t an empty bar, increase weight every set to reach a max weight set of 10, 3 minutes rest between sets. All sets unbroken.
