October 29, 2014
0
Compass – CrossFit
Oct. Warm Up (No Measure)
5 Ring Dips & 10 Pull-ups or 5 MUs
30 DUs or 90 Singles
ODD: 30 Wall-balls (20/14 lbs.)
EVEN: 30 KB Swings (53/35 lbs.)
~20 Burpee penalty if 3 minute time cap is exceeded.~
Metcon (AMRAP – Reps)
Cycle to be Performed OTM for 12 min:
1.) Push Press (75/45 lbs)
2.) Front Rack Lunges
3.) Double-unders
One minute per station, no rest and repeated every 3 minutes for total reps.
