August 23, 2014
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Compass – CrossFit
Metcon (Weight)
10 ROUNDS FOR WEIGHT, IN TEAMS OF 3:
3 HEAVY ASS FRONT SQUATS
100M SPRINT
3 BURPEE BOX JUMPS (54/48 inch)
3 BAR MUSCLE-UPS
1 TIRE FLIP
1 PERSON WORKS WHILE THE OTHERS CHEER ON AND REST, UNTIL EVERYONE HAS COMPLETED 10 ROUNDS EACH.
