September 06, 2013
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Compass – CrossFit
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