November 05, 2014
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Compass CrossFit
Nov. Warm-Up (No Measure)
3 rounds:
6 Pull-ups
6 Burpees
EVEN: 12 Med-ball cleans 20/14
ODD: 12 Push-press 45#s
followed by, 30 Double-unders or 90 singles
~10 minute time cap or 400m run if exceeded.~
WOD – Metcon (AMRAP – Reps)
10 rounds for reps of:
Cal Row
&
Good Mornings (95/65)
Alternate stations every minute within a 15 sec transition period. Score = total reps.
