Friday [12/27/13]: 6:00AM, 6:00PM & 7:00PM -WOD

Compass – CrossFit

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PRE: Warm-up (No Measure)

100 Mountain Climbers

WOD: Metcon (Time)

3 rounds for time:
20 Calorie Row
30 Double-unders
400 meter Run

FIN: Metcon (Time)

Weakness Cash Out, Metabolic Conditioning:
(5 Minutes of)
Rowing
or
Running
or
Jump Rope