Friday [12/13/13]: 6:00AM, 6:00PM & 7:00PM -WOD

Compass – CrossFit

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SKILL: Metcon (Time)

10 min Rope Climb Progressions

WOD: Rope Climb (20 min AMROPE)

PRTC: Weakness Break Out, Gymnastics (No Measure)

Air Squat
Pull-up
Push-up
Dip
Handstand Push-up
Rope Climb
Muscle-Up
Press to Handstand
Back Extension
Sit-up
Jumps
Lunges