Friday [09/06/13]: 6:00AM, 6:00PM, 7:00PM & 8:00PM –WOD

Compass – CrossFit

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Warm-up (No Measure)

2 Rounds, (1.5/1 pood):
5 Goblet Squats
10 KB swings
15 Sumo Deadlift High Pull

Metcon (Time)

3 Rounds for time,
21-15-9 with Plate (45/25 lbs):
Sit-ups
Ground to Overhead
Walking Lunge