January 14, 2015
0
Compass – CrossFit
Jan. Warm-up (No Measure)
5 movements, max effort, one minute each and 20 seconds transition.
Double-unders
Pull-ups
Burpees
Wall-Balls
Box Sprints
Cash out = 5 Wall Assaults
WOD: Metcon (Time)
For Time:
5-4-3-2-1
Split Jerk (205/135)
50-40-30-20-10
Double Unders
5-4-3-2-1
Split Jerk (205/135)
50-40-30-20-10
Double Unders
SKILL: Metcon (No Measure)
Work/Rest Ladder, 20-30-40-50-60 sec. of:
Handstand holds
&
L-Sits
Handstand holds
&
L-Sits
