September 20, 2014
0
Compass – CrossFit
Sept. Warm-up (No Measure)
5x Pull-ups
10x Burpees
20x Double-unders (60 singles)
40x KB Swings (53/35 lbs.)
Metcon (5 Rounds for reps)
5 Rounds for reps:
4 Push Jerks (135/95)
6 Front Rack Lunges (135/95, 3/leg)
24 Double Unders
(Each Round is 3 Minutes of Work and 1 Min of rest)
