January 28, 2015
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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
Metcon (Time)
400 meter run
30 Sit-ups
15 Shoulder press (115/85 lbs)
3 Rope climbs (15 ft)
400 meter run
24 Sit-ups
12 Shoulder press
2 Rope climbs
400 meter run
18 Sit-ups
9 Shoulder press
1 Rope climbs
No Rack.
