August 01, 2014
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Compass – CrossFit
PRE: (No Measure)
3 rounds:
1. 1x OH Walking Lunge Across Box
2. 5x KB Swing (53/35 lb.)
3. 5x Down & Up on rope
4. 5x Pull-ups
5. 100m Sandbag run
WOD: Metcon (AMRAP – Rounds and Reps)
12 min.
3x Power Snatches (135/95 lb.)
6x Overhead Squats
9x Ring Dips
12x Bar Facing Burpees
