Ladies Only, Tuesday [10/22/13]: 6:00PM –WOD

Compass CrossFit – Ladies Only

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Warm-up

3 Rounds of:
3 Strict Pull-ups
3 Kipping Pull-ups
3 Toes 2 Bar
1 Duck Walk
3 Med-ball Cleans
3 Wall-ball Shots
3 Push-ups

Power Clean (10 min skill warm-up)

Metcon (Time)

3 Rounds for time:
12 Walking FR Lunges (115 lbs)
6 Front Squats
3 Push Jerks

Metcon (AMRAP – Reps)

2 Minute:
Max Rep Knees To Elbows