Wednesday -WOD

Compass – CrossFit

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Nov. Warm-Up (No Measure)

3 rounds:

6 Pull-ups

6 Burpees

EVEN: 6 Med-ball cleans 20/14

ODD: 6 Push-press 45#s

followed by, 30 Double-unders or 90 singles

~6 minute time cap or 400m run if exceeded.~

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups