July 26, 2014
0
Compass – CrossFit
PRE: The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
WOD: Metcon (Time)
For Time:
21 Thrusters (95/65 lbs)
400M Run
21 Pull-Ups
21 OH Squats (95/65 lbs)
21 Pull-Ups
400M Run
21 Thrusters (95/65 lbs)
