July 25, 2014
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Compass – CrossFit
PRE: Metcon (Weight)
Every 30 seconds for 5 min:
Squat Clean
Front Squat
Front Squat
Jerk (Push or Split)
All four lifts must be complete before the bar is set down.
WOD: Metcon (Time)
7 rounds for time:
20 Sit-ups
14 Wall-Balls (20/14 lbs)
200m Run
