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

Compass – CrossFit

Metcon Day!

View Public Whiteboard

Dynamic Warm-up (No Measure)

Walking Knee hug
Walking Quad Stretch
Inchworm
Spider Walk
Toy Soldier March
Walking Toe Touch
High Knees
Backwards Run
Karaoke Knee Drive

1-Mile Run (Time)

Max Effort 1-Mile Run

800m Row (Time)

Max Effort 800m Row

Metcon (Time)

Total