Friday [08/09/13]: 6:00AM, 6:00PM, 7:00PM & 8:00PM –WOD

Compass – CrossFit

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The CrossFit Warm-up (No Measure)

1x 200 meter Run
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

On your way to 100 reps you must perform 10x double under every minute on the minute

100x Burpees