October 28, 2013
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Compass – CrossFit
Fran Warm-up (No Measure)
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 Med-ball Slams
Heavy Fran (Time)
Three rounds,
15-12-and 9 reps, for time of:
Thrusters (135/95 lbs)
Weighted Pull-ups (45/25 lbs)