Saturday [11/02/13]: 9:00AM Weekend -WOD

Compass – CrossFit

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Dynamic Warm-up (No Measure)

Walking Knee hug
Walking Quad Stretch
Inchworm
Spider Walk
Toy Soldier March
Walking Toe Touch
High Knees
Backwards Run
Karaoke Knee Drive

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Time)

100 Back Squats (95/65)
Each Minute do 12 Sit-ups