Friday [11/22/13]: 6:00AM, 6:00PM & 7:00PM -WOD

Compass – CrossFit

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SKILL: Metcon (No Measure)

Tabata Stric

WOD: Metcon (No Measure)

20 minute EMOTM:
Athlete choice of:
30 sec Weighted plank
or
30 sec Handstand Hold
or
15′ Handstand Walk

PRTC: Metcon (No Measure)

Weakness Cash Out: Gymnastics,
Air Squat
Pull-up
Push-up
Dip
Handstand Push-up
Rope Climb
Muscle-Up
Press to Handstand
Back Extension
Sit-up
Jumps
Lunges